KFC Corn on the Cob: Calories, Nutrition and Health Benefits
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Perplexity Sweet, naturally nutritious vegetable side: buttered corn on the cob offers fiber, protein, and eye-health antioxidants—all with minimal calories.
Quick Nutrition Facts
Per 1 Medium Corn on the Cob (80g)
| Nutrient | Amount |
|---|---|
| Calories | 95 kcal |
| Protein | 3.2g |
| Carbohydrates | 17g |
| Fiber | 2g |
| Sugars | 3g |
| Fat | 1g |
| Sodium | 15mg |
| Potassium | 200mg |
| Lutein | 644mcg |
| Vitamin C | 5.2mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
KFC corn on the cob is a nutritional standout among fast-food sides. The 2g fiber promotes satiety; lutein (644mcg) protects eye health; and the 3.2g protein supports muscle maintenance—all for just 95 calories. Whole corn contains resistant starch that benefits gut health.
Myth Busters
MYTH #1: Corn Is Too High in Carbs
TRUTH: While corn has 17g carbs, 2g are fiber, leaving 15g net carbs. This is moderate compared to other sides and provides quick energy. Corn's carb quality is higher than refined grains; pair with protein for better blood sugar control.
MYTH #2: Corn Is Just Empty Calories
TRUTH: Corn is nutrient-dense. It provides lutein for eye health, zeaxanthin (antioxidant), B vitamins for energy metabolism, and magnesium for muscle function. This is far from empty-calorie food.
MYTH #3: You Can't Eat Corn While Losing Weight
TRUTH: At 95 calories, corn is ideal for weight loss. The fiber (2g) and natural sweetness provide satiety without excess calories. Studies show whole corn consumption supports satiety better than refined carbs.
MYTH #4: All Fast-Food Vegetables Are Unhealthy
TRUTH: KFC corn is minimally processed, retains nutrients, and requires no added oil or heavy sauces. It's genuinely one of the healthiest sides available at fast-food restaurants.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 95 calories, 2g fiber promotes fullness, minimal fat (1g). Best choice among KFC sides for weight loss; can eat 2 servings within typical diet budgets. |
| Muscle Gain |  | 17g carbs (glycogen replenishment), 3.2g protein contributes to daily intake. Pair with grilled chicken for complete post-workout meal. |
| Diabetes Management | | 15g net carbs with 2g fiber; moderate glycemic index. Better than refined sides. Monitor portion and pair with protein/fat; consult healthcare provider on consumption limits. |
| PCOS Management | | Low glycemic load, 2g fiber aids insulin sensitivity, minimal fat. Whole grain-like nutrient profile supports hormonal health. |
| Pregnancy Nutrition | | Good source of carbs for energy; folate (15mcg) and magnesium support fetal development. Natural sweetness satisfies cravings without excess calories. |
| Viral/Flu Recovery | | Easy to digest, quick energy, vitamin C (5.2mg) supports immunity, minimal sodium. Gentle on sensitive stomach during recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to KFC Corn
Corn has a moderate glycemic index (52-55) due to its fiber and resistant starch content. This makes it a gentler choice than refined carb sides.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing corn with protein and fat moderates glucose absorption:
- 🍗 Grilled KFC chicken - Protein slows carb digestion significantly
- 🥜 Nuts or peanut butter - Healthy fat and protein combination
- 🥛 Greek yogurt - Protein stabilizes blood sugar response
- 🥚 Boiled eggs - Complete protein source extends energy
Timing: consume mid-meal or with protein-rich food to optimize glucose curve.
Cultural Significance
Corn, native to Mesoamerica, has been cultivated for 9,000+ years. It became a global staple after European colonization, and remains central to cuisines worldwide.
In India:
- Corn (maize) is a major crop; popular as street food (bhutta grilled with spices, salt, lemon)
- Corn flour used in regional breads and dishes
- Fresh corn season celebrated in many regions
- Becoming more common in fast-food establishments as health-conscious alternative
Global Context:
- Corn is the world's most-produced cereal grain
- Versatile crop: food, animal feed, industrial uses
- Whole corn superior to processed corn products nutritionally
Compare & Substitute
Corn vs Similar Fast-Food Sides (Per Serving)
| Nutrient | 🌽 KFC Corn | 🥔 KFC Mashed Potatoes | 🍟 KFC Fries | 🥗 KFC Coleslaw |
|---|---|---|---|---|
| Calories | 95 kcal | 150 kcal | 280 kcal | 170 kcal |
| Carbs | 17g | 18g | 33g | 14g |
| Fiber | 2g | 1.2g | 2.8g | 2g |
| Protein | 3.2g | 2.5g | 3.5g | 1.8g |
| Fat | 1g | 6g | 14g | 11g |
| Sodium | 15mg | 350mg | 240mg | 380mg |
| Best For | Weight loss | Comfort, post-workout | Taste craving | Balanced meal |
Frequently Asked Questions
How many calories are in KFC corn on the cob?
KFC corn on the cob contains 95 calories per medium serving (80g). This is one of the lowest-calorie KFC sides, making it excellent for calorie-conscious consumers.
Is corn on the cob a healthy choice?
Yes. Corn provides fiber (2g), protein (3.2g), lutein for eye health, and minimal fat (1g). It's minimally processed and retains its nutrients—making it genuinely one of the healthiest fast-food sides available.
Can corn fit weight loss diets?
Absolutely. At 95 calories with 2g fiber, you can eat two servings and stay within typical calorie budgets while feeling satisfied. Choose corn over fries or mashed potatoes for significantly better weight loss outcomes.
What's the carb and fiber breakdown?
Corn contains 17g total carbs with 2g fiber, leaving 15g net carbs per serving. The carbs include natural sugars and complex carbohydrates that provide sustained energy without rapid glucose spikes.
Is corn safe for diabetics?
Yes, in moderation. The moderate glycemic index (52-55) and 2g fiber make corn better than refined sides. Monitor blood sugar response; many diabetics tolerate corn well when paired with protein.
What's unique about corn's nutrition?
Corn is rich in lutein (644mcg), a carotenoid antioxidant that protects eye health. It also contains zeaxanthin, B vitamins, magnesium, and resistant starch that supports gut bacteria and digestive health.
How much sodium does corn have?
KFC corn has only 15mg sodium per serving—negligible compared to other sides (mashed potatoes: 350mg, coleslaw: 380mg). This makes it ideal for sodium-conscious consumers and those managing hypertension.
Best time to eat corn?
Weight loss: Anytime as low-calorie side; Muscle gain: Post-workout with grilled chicken for glycogen + protein; Diabetes: Mid-meal with protein to moderate blood sugar spikes; General health: Whenever choosing fast-food sides.
