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Sweet corn nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 97 kcal | 97 kcal |
| Protein | 4.2 g | 4.2 g |
| Carbohydrate (available) | 16.4 g | 16.4 g |
| Dietary fibre | 3.3 g | 3.3 g |
| Fat | 1.4 g | 1.4 g |
Serving: 100 g kernels, about one cup, weighed raw as IFCT reports it. IFCT 2017 food code A008, "Maize, tender, sweet (Zea mays)", the mean of 4 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on sweet corn
Weigh-it carb
Fits in a weighed portion, counted as the meal's carbohydrate.
- 4.3 g of protein for every 100 kcal.
- One serving gives 4.2 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 3.3 g of fibre in a serving.
How sweet corn fits a plan that loses fat and keeps muscle
Tender sweet corn is mostly water, so IFCT 2017 lists it at only 97 kcal per 100 g, far below dried grains. That makes a cup of kernels a high-volume, moderate-calorie snack that fills a bowl, which is useful in the evening when hunger peaks.
Corn is still a starchy food, with 16.4 g of carbohydrate in the cup. Count it as your grain when it is part of a meal, and pair it with protein, such as paneer, chana or eggs, so the snack holds you until dinner.
Sweet corn in an Indian kitchen
Fresh bhutta roasted on coals with lemon, salt and chilli is the lightest way to eat corn, far lighter than butter-loaded corn cups from a cart. Boiled kernels add colour and crunch to a salad, a chaat or a vegetable pulao. Frozen sweet corn is as good as fresh for cooking. Creamed corn soups and corn-cheese snacks carry more butter and cheese than corn. Count a cup of corn as the meal's grain, not as a free vegetable.
Pair it, or swap it
A corn and chana chaat with onion, tomato and lemon is a high-volume, protein-rich snack. Corn in a vegetable soup bulks it out for few calories.
Worth knowing
Butter corn cups from street stalls and malls add butter, cheese or mayonnaise. Ask for lemon, chilli and salt instead.
Sweet corn against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Sweet corn | 97 kcal | 4.2 g | 3.3 g |
| Tender corn, local | 120 kcal | 3.6 g | 3.7 g |
| Baby corn | 73 kcal | 2.7 g | 6.1 g |
| Maize, dry | 334 kcal | 8.8 g | 12.2 g |