Vegetable
raw sweet corn.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosherWhole grain
SERVING
CALORIES
86
PROTEIN
3.2g
CARBS
18.7g
FAT
1.2g
FIBER
2.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories86kcal—
Protein3.2g6%
Carbohydrates18.7g7%
Fiber2.0g7%
Sugar6.3g13%
Total fat1.2g2%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol0mg0%
Water76g—
MINERALS
Sodium15mg1%
Potassium270mg6%
Calcium2.0mg0%
Iron0.50mg3%
Magnesium37mg9%
Phosphorus89mg7%
Zinc0.46mg4%
Copper0.05mg6%
Manganese0.16mg7%
Selenium0.60µg1%
VITAMINS
Vitamin A9.0µg1%
Vitamin C6.8mg8%
Vitamin D0µg0%
Vitamin E0.07mg0%
Vitamin K0.30µg0%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.06mg5%
Niacin (B3)1.7mg11%
Pantothenic acid (B5)0.70mg14%
Vitamin B60.06mg4%
Folate (B9)42µg11%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup165g
1 tablespoon10.3g
1 teaspoon3.4g
1 ml0.7g
1 liter687.5g
1 piece180g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which aids digestion and promotes gut health.
- ✓Good source of antioxidants like lutein and zeaxanthin, which support eye health and may reduce the risk of macular degeneration.
- ✓Provides essential B vitamins, such as folate and thiamin, crucial for energy metabolism.
- ✓Contains minerals like magnesium and potassium, which are important for nerve function and blood pressure regulation.
COOKING TIPS
In the kitchen.
- 1When boiling, add corn to unsalted boiling water for 3-5 minutes. Salting the water can make the kernels tough.
- 2For grilling, soak the corn in its husk for 20-30 minutes before placing it on the grill to steam the kernels and prevent burning.
- 3To easily remove kernels, stand the cob on its end inside a large bowl and carefully slice downwards with a sharp knife.
- 4Raw kernels can be added directly to salads, salsas, and relishes for a sweet, crunchy texture.
STORAGE
Keep it fresh.
- For maximum sweetness, store unhusked corn in a plastic bag in the refrigerator and consume within 1-2 days.
- If you need to store it longer, blanch the kernels and freeze them in an airtight container for up to 12 months.
FAQ
Frequently asked questions.
Is raw sweet corn healthy?
Yes, sweet corn is a nutritious vegetable providing 86 calories and 3.2g of protein per 100g. It is rich in dietary fiber for digestion and contains essential B vitamins like folate and thiamin for energy metabolism.
Can you eat sweet corn raw?
Yes, you can eat sweet corn raw. When fresh, the kernels are sweet, juicy, and crunchy, making them a great addition to salads, salsas, or as a snack directly off the cob.
Is sweet corn keto-friendly?
Sweet corn is generally not considered keto-friendly because it is relatively high in carbohydrates, with about 18.7g of carbs per 100g. Those on a strict ketogenic diet usually avoid corn in favor of lower-carb vegetables like leafy greens.
What are the benefits of sweet corn for eye health?
Sweet corn is a good source of antioxidants like lutein and zeaxanthin. These specific carotenoids are known to support eye health and may help reduce the risk of age-related macular degeneration.
Is sweet corn gluten-free?
Yes, sweet corn is naturally gluten-free. It is a safe and healthy option for individuals with celiac disease or non-celiac gluten sensitivity, provided it hasn't been cross-contaminated during processing.
How do you store fresh sweet corn?
Fresh sweet corn should be kept in its husk and stored in the refrigerator to maintain its sweetness. It is best consumed within 1-3 days, as the natural sugars begin to turn into starch immediately after harvest.
Is sweet corn good for weight loss?
Sweet corn can be part of a weight loss diet due to its high fiber content, which promotes satiety and gut health. However, it should be eaten in moderation as it is more calorie-dense than many other non-starchy vegetables.
How do you know if sweet corn is fresh?
Look for husks that are bright green, moist, and tightly wrapped. The silk should be slightly damp and golden-brown, and the kernels should feel plump and firm when pressed through the husk.
Does sweet corn contain a lot of sugar?
While it tastes sweet, sweet corn has a moderate glycemic index. Most of its 18.7g of carbohydrates per 100g come from starch, but it does contain natural sugars that provide its signature flavor.
What is the best way to cook sweet corn?
Sweet corn can be boiled, steamed, grilled, or roasted. Boiling for 3-5 minutes is the most common method, but grilling it in the husk adds a smoky flavor and helps retain moisture and minerals like magnesium and potassium.
