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Unsweetened sweetcorn Calories
No added sugar, source of fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Unsweetened sweetcorn (150 g) has 144 calories. That works out to 96 calories per 100 g. It contains 31.5 g of carbs, 5.1 g of protein, 2.3 g of fat and 3.6 g of fiber. Its 1.1 mg of B5 covers 22% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Unsweetened sweetcorn Nutrition Facts
Selected: 1 piece (medium) · 150 g
144
KCAL / 150G
Carbs
31.5g
· 11% DV
Protein
5.1g
· 10% DV
Fat
2.3g
· 3% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 12% · Fat 13%
Unsweetened sweetcorn nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 23 mg | 1% |
| Total carbohydrate | 31.5 g | 11% |
| Fiber | 3.6 g | 13% |
| Protein | 5.1 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Unsweetened sweetcorn?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 144 kcal |
| 1 tablespoon (whole) | 15 g | 14 kcal |
| 1 cup (half) | 80 g | 77 kcal |
| 1 piece (small) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (small) | 100 g | 96 kcal |
| 1 cup (whole) | 145 g | 139 kcal |
| 1 serving (large) | 180 g | 173 kcal |
| 1 piece (large) | 220 g | 211 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Unsweetened sweetcorn
Is unsweetened sweetcorn actually sugar-free?
No. “Unsweetened” means no sugar has been added; sweetcorn still contains sugars that occur naturally in the kernels. Plain cooking keeps it free of added sugar, unlike recipes or sauces sweetened during preparation.
Is unsweetened sweetcorn a vegetable or a grain?
Unsweetened sweetcorn is eaten as a vegetable when the kernels are fresh and tender. Botanically, corn is a grain, and mature dried kernels are treated more like a grain in cooking.
How do you cook unsweetened sweetcorn on the cob?
Boil or steam unsweetened sweetcorn in its husk or with the kernels exposed until tender. Take it off the heat as soon as the kernels are soft; prolonged cooking can make them firmer rather than sweeter.
How can you tell if unsweetened sweetcorn is fresh?
Fresh unsweetened sweetcorn has plump, closely packed kernels and green, snug husks. Avoid cobs with dry brown silks, shrivelled kernels, or a noticeably dried-out appearance, as they are likely to be past their best.
Can you eat unsweetened sweetcorn raw?
Yes, if the unsweetened sweetcorn is very fresh, its kernels can be eaten raw. Cooking softens them and brings out their sweetness, so older or firmer cobs are usually more enjoyable cooked.
Why do unsweetened sweetcorn kernels sometimes pass through undigested?
The tough outer coating of unsweetened sweetcorn kernels can resist digestion, so recognisable pieces may appear in stool. This is usually harmless; chewing thoroughly helps break the kernels down.
Can you freeze unsweetened sweetcorn on the cob?
Yes. Briefly cook the unsweetened sweetcorn, cool it promptly, and freeze the cobs or cut-off kernels in an airtight container. Removing the kernels first makes them easier to add straight to soups and other dishes.
How should you store fresh unsweetened sweetcorn?
Keep fresh unsweetened sweetcorn refrigerated and leave the husks on until you are ready to prepare it. Its sweetness fades as it sits, so use it soon after buying rather than leaving it at room temperature.
Is unsweetened sweetcorn a good choice for people with diabetes?
Unsweetened sweetcorn still contains carbohydrates and can raise blood glucose. Portion size and the rest of the meal matter; if you have diabetes, follow your individual eating plan and seek advice from your clinician or dietitian if needed.
Does unsweetened sweetcorn have to be washed before cooking?
Yes, rinse the outside of unsweetened sweetcorn under running water before removing the husk or cutting off the kernels. This helps prevent dirt on the husk from reaching the edible part while you prepare it.
Unsweetened sweetcorn Vitamins & Minerals
Vitamins
B5
1.08mg · 22% DV
B1
0.24mg · 20% DV
B3
2.66mg · 17% DV
Folate
63µg · 16% DV
Minerals
Phosphorus
116mg · 17% DV
Manganese
0.24mg · 10% DV
Potassium ⭐
327mg · 10% DV
Magnesium
39mg · 9% DV
Sodium
23mg · 1% DV
Unsweetened sweetcorn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened sweetcorn
To burn the 144 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Unsweetened sweetcorn?
Unsweetened sweetcorn is tender, milky-stage corn eaten as kernels or on the cob. “Unsweetened” means no sugar has been added; it does not mean the corn is free of its naturally occurring carbohydrates. It is commonly boiled or grilled and served simply, while the kernels also find their way into salads, soups and other home cooking.
It is mainly a carbohydrate source, with some fibre: a 100 g portion provides 2.4 g of fibre. For a lighter serving, go easy on butter and salt, or pair it with other vegetables in a salad.
How Nutritious Is Unsweetened sweetcorn?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Unsweetened sweetcorn Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Unsweetened sweetcorn Contain Allergens?
No known major allergens
Which Diets Is Unsweetened sweetcorn Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Unsweetened sweetcorn Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.65g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 31:1
Above the ideal 4:1 (31:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.