Sweet Corn: Calories, Nutrition and Health Benefits
Nature's wholesome vegetable packed with fiber, antioxidants, and essential vitamins for vibrant health and sustained energy.
Quick Nutrition Facts
Per 1 Medium Ear (90g, Boiled)
| Nutrient | Amount |
|---|---|
| Calories | 86 kcal |
| Protein | 3.2g |
| Carbohydrates | 19g |
| Fiber | 2.4g |
| Sugars | 4.5g |
| Fat | 1.2g |
| Potassium | 243mg |
| Vitamin C | 6.8mg |
| Folate | 42mcg |
| Magnesium | 33mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Sweet corn is a nutrition powerhouse with lutein and zeaxanthin carotenoids that protect eye health. The 2.4g fiber per ear supports digestive wellness and blood sugar control. Choose boiled or grilled for maximum nutrient retention.
Myth Busters
MYTH #1: Corn Is Just Empty Carbs
TRUTH: Sweet corn provides 3.2g protein, 2.4g fiber, and essential vitamins per ear. While it contains 19g carbs, most are complex carbohydrates that provide sustained energy. The fiber slows digestion, preventing blood sugar spikes seen with refined carbs.
MYTH #2: Diabetics Should Avoid Corn Completely
TRUTH: With a GI of 55 (low-medium), sweet corn is safe for diabetics in moderation. The fiber content helps control blood sugar. Best practices: eat half an ear, pair with protein, choose boiled over buttered versions, and monitor individual response.
MYTH #3: Corn Has No Nutritional Value
TRUTH: Sweet corn is rich in lutein and zeaxanthin for eye health, folate for cell growth, vitamin C for immunity, and antioxidants that reduce disease risk. Yellow corn contains more carotenoids than many vegetables. Nutritional value varies by preparation—boiled retains most nutrients.
MYTH #4: Sweet Corn Causes Weight Gain
TRUTH: One ear has only 86 calories with 2.4g filling fiber. Weight gain comes from excess calories and unhealthy preparation (butter, oil, salt). Studies show corn consumption correlates with lower BMI when eaten as part of balanced diets. Control portions and avoid high-calorie toppings.
MYTH #5: Frozen Corn Is Less Nutritious
TRUTH: Frozen corn is often more nutritious than "fresh" corn that's been sitting for days. Corn is frozen at peak ripeness, locking in nutrients. Some vitamins may decrease slightly, but frozen corn retains lutein, zeaxanthin, and fiber. Choose frozen over old "fresh" corn.
MYTH #6: Corn Isn't Digestible
TRUTH: The corn kernel's outer shell (cellulose) passes through undigested, which is normal fiber behavior and beneficial for gut health. The kernel's interior—proteins, carbs, vitamins—is fully digested and absorbed. Chewing thoroughly improves nutrient absorption. Seeing corn in stool is the fiber working as intended.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 86 calories per ear, 2.4g fiber promotes fullness, moderate GI (55) prevents sharp spikes. Limit to 1 ear per meal, avoid butter and oil. |
| Muscle Gain | | Provides 19g carbs for glycogen replenishment post-workout, 3.2g plant protein, and potassium to prevent cramps. Pair with complete protein source. |
| Diabetes Management | | Low-medium GI (55), high fiber controls blood sugar. Eat half portions, pair with protein/fat, choose boiled preparation. |
| PCOS Management | | Moderate carbs with fiber helps manage insulin sensitivity. Limit to 1 ear daily, pair with protein, avoid high-glycemic preparations. |
| Pregnancy Nutrition |  | Rich in folate (42mcg per ear) essential for fetal development, fiber prevents constipation, potassium supports health. |
| Viral/Flu Recovery | | Easy to digest, vitamin C (6.8mg) boosts immunity, carbs provide energy, fiber supports gut health. Gentle on sensitive stomachs. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Sweet Corn
Understanding how sweet corn affects blood glucose helps with portion control and meal planning.
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 sweet corn with protein or healthy fat slows glucose absorption and reduces the peak blood sugar level:
- 🧈 Avocado or guacamole - Adds healthy fats and fiber
- 🧀 Cottage cheese or paneer - Provides protein and slows digestion
- 🥚 Boiled eggs - Complete protein source with healthy fats
- 🥜 Lime juice and chili powder - Low-calorie flavor boost with no sugar, vitamin C aids absorption
This combination not only reduces the glucose spike but also creates a balanced meal that keeps you fuller longer and provides sustained energy.
Cultural Significance
Corn has been cultivated for over 9,000 years, originating in Mexico and Central America before spreading worldwide.
In India:
- Monsoon street food favorite: roasted corn on the cob (bhutta) with lime, chili powder, and salt
- Regional specialties: corn pakoras in Maharashtra, makkai ki roti in Punjab, corn biryani in Hyderabad
- Traditional uses: corn flour (makki ka atta) for flatbreads, baby corn in Indo-Chinese dishes
- Festival food: roasted corn during Makar Sankranti and monsoon celebrations
- Grown extensively in Karnataka, Rajasthan, Uttar Pradesh, and Bihar
Global Impact:
- Third most important cereal crop globally after wheat and rice
- Staple food for millions in Africa, Latin America, and parts of Asia
- Used in 4,000+ food products worldwide
- Sweet corn preferred for fresh consumption; field corn for animal feed and industrial uses
- Native American "Three Sisters" farming: corn grown with beans and squash for optimal nutrition
Modern Innovation:
- GMO varieties developed for pest resistance and drought tolerance
- Biofortified varieties address vitamin A deficiency in developing countries
- Sustainable crop: every part used (kernels for food, stalks for animal feed, husks for crafts)
Compare & Substitute
Sweet Corn vs Similar Vegetables (Per 100g)
| Nutrient | 🌽 Sweet Corn | 🥔 Potato | 🫛 Green Peas | 🥕 Carrots |
|---|---|---|---|---|
| Calories | 96 kcal | 77 kcal | 81 kcal | 41 kcal |
| Carbs | 21g | 17g | 14g | 10g |
| Fiber | 2.7g | 2.2g | 5.1g | 2.8g |
| Protein | 3.4g | 2g | 5.4g | 0.9g |
| Fat | 1.5g | 0.1g | 0.4g | 0.2g |
| Potassium | 270mg | 421mg | 244mg | 320mg |
| Vitamin C | 6.8mg | 19.7mg | 40mg | 5.9mg |
| Lutein | High | Low | Medium | Low |
| Best For | Eye health | Energy | Protein | Vitamin A |
Frequently Asked Questions
Is sweet corn good for weight loss?
Yes, sweet corn supports weight loss when eaten in proper portions. One medium ear contains only 86 calories but provides 2.4g of fiber that promotes fullness and satiety.
Weight loss benefits: Fiber slows digestion and controls appetite; moderate GI (55) prevents blood sugar spikes that trigger cravings; low calorie density when prepared without butter or oil; whole food with minimal processing.
Best practices: Limit to 1 ear per meal, choose boiled or grilled preparation, avoid butter and salt, pair with protein (grilled chicken, fish), eat as part of balanced meals. Timing: pre-workout (30-60 minutes before) or lunch for best energy utilization.
Tracking with NutriScan app helps monitor portions and see how corn fits your daily calorie targets.
Can diabetics eat sweet corn?
Yes, diabetics can safely eat sweet corn. With a glycemic index of 55 (low-medium), it causes a moderate and gradual rise in blood sugar compared to refined carbs.
Diabetes-friendly tips:
- Portion control: Eat half an ear (45g) or 1/2 cup kernels per meal
- Pairing: Always combine with protein (paneer, chicken, fish) or healthy fat (avocado) to slow absorption
- Preparation: Choose boiled over grilled/roasted (lower GI); avoid creamed corn, corn chips, and processed corn products
- Timing: Mid-morning or afternoon meals, not on empty stomach
- Monitoring: Check blood sugar 2 hours after eating to understand personal response
The 2.4g fiber per ear helps control blood sugar levels by slowing carbohydrate absorption. Consult your healthcare provider for personalized guidance.
How much protein is in sweet corn?
One medium ear of sweet corn (90g) contains 3.2 grams of protein. While not a high-protein food, corn provides quality plant-based protein along with essential amino acids.
Protein quality: Corn is lower in lysine (essential amino acid) compared to animal proteins. To create a complete protein profile, pair corn with beans, lentils, or dairy—traditional combinations like corn tortillas with beans or corn with paneer provide all essential amino acids.
For muscle building or high-protein diets: Corn can supplement protein intake but shouldn't be the primary source. Combine with Greek yogurt, eggs, chicken, or protein shakes for optimal muscle recovery and growth.
What are the main health benefits of sweet corn?
Sweet corn offers impressive nutritional benefits that support multiple aspects of health:
Key Benefits:
- Eye Health: Rich in lutein and zeaxanthin carotenoids that filter harmful blue light and reduce risk of macular degeneration and cataracts by 25-35%
- Digestive Health: 2.7g fiber per 100g promotes regular bowel movements, feeds beneficial gut bacteria, and prevents constipation
- Heart Health: Potassium (270mg per 100g) helps regulate blood pressure; fiber lowers cholesterol levels
- Energy Support: Complex carbs provide sustained energy without rapid blood sugar spikes
- Immune Function: Vitamin C (6.8mg) and antioxidants strengthen immune response
- Pregnancy Support: Folate (42mcg per ear) crucial for fetal neural tube development
- Disease Prevention: Antioxidants like ferulic acid reduce oxidative stress and inflammation
Is sweet corn high in carbs?
Sweet corn contains 19g carbohydrates per medium ear (90g), which is moderate compared to other starchy vegetables.
Carb breakdown:
- Complex carbs: 12g (provides sustained energy)
- Dietary fiber: 2.4g (slows digestion, doesn't raise blood sugar)
- Natural sugars: 4.5g (from vegetable, not added sugars)
- Net carbs: 16.6g (total carbs minus fiber)
For different diets:
- Low-carb diets (under 50g/day): Eat half an ear (9.5g carbs) paired with protein
- Moderate-carb diets: 1 full ear fits easily within 100-150g daily carb limits
- Keto diet (under 20g net carbs/day): 1 ear provides 16.6g net carbs—difficult to fit without exceeding limits
Corn's carbs are mostly complex starches with fiber, making them healthier than refined carbs found in white bread or pastries.
Does sweet corn improve eye health?
Yes, sweet corn is excellent for eye health due to its high content of lutein and zeaxanthin—two carotenoid antioxidants that specifically protect vision.
How it works:
- Lutein and zeaxanthin are the only carotenoids that accumulate in the retina (macular pigment)
- They filter harmful blue light from digital screens and sunlight
- Reduce oxidative damage that causes age-related macular degeneration (AMD) and cataracts
- Yellow corn contains significantly more of these carotenoids than white corn
Research findings:
- High intake of lutein and zeaxanthin associated with 25-35% reduced risk of AMD
- Regular consumption may slow progression of early-stage macular degeneration
- Beneficial for people with family history of eye diseases or high screen time
Optimal intake: Eating corn 2-3 times per week provides meaningful amounts of these protective compounds. Pair with healthy fats (avocado, olive oil) for better absorption of fat-soluble carotenoids.
How should I cook sweet corn for maximum nutrition?
Best cooking methods for nutrient retention:
- Boiling (5-7 minutes): Retains most nutrients, minimal nutrient loss, GI stays low-medium (55)
- Steaming (4-6 minutes): Preserves maximum vitamins, especially vitamin C and folate
- Grilling (10-15 minutes): Enhances flavor, may increase antioxidant levels, slightly higher GI
- Microwaving (3-4 minutes with husk): Quick method, minimal water means less nutrient loss
Avoid:
- Overcooking: Destroys vitamin C and B vitamins; keep cooking time under 10 minutes
- Adding butter, cream, or excessive salt: Adds unnecessary calories and sodium
- Processed forms: Canned corn (high sodium), creamed corn (added sugars, cream), corn chips (high fat, salt)
Healthy flavor additions: Lime juice, chili powder, black pepper, herbs (cilantro, parsley), small amount of olive oil. These add flavor without compromising nutritional value.
Pro tip: Cook corn in husk when possible—the husk acts as natural steamer, retaining moisture and nutrients.
