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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, whole kernel corn is a nutritious addition to most diets. It is rich in dietary fiber for digestive health, contains antioxidants like lutein for eye health, and provides essential B vitamins and minerals like magnesium and phosphorus.
A 100g serving of whole kernel corn contains approximately 86 calories and 18.7g of carbohydrates. It also provides about 3.27g of protein and 1.35g of fat, making it a source of steady, complex carbohydrate energy.
Yes, corn is naturally gluten-free. It is an excellent grain alternative for individuals with celiac disease or gluten sensitivities, though you should always check labels on canned or frozen varieties for cross-contamination.
Corn is generally not considered keto-friendly because it is relatively high in starch and carbohydrates. With nearly 19g of carbs per 100g, it can easily exceed the daily carb limits of a strict ketogenic diet.
Corn promotes a healthy gut microbiome through its high fiber content and supports vision health with antioxidants like zeaxanthin. Additionally, its complex carbohydrates provide sustained energy, while its B vitamins support efficient metabolism.
Whole kernels can be boiled in lightly salted water for 3-5 minutes, steamed, or sautéed in a pan with a small amount of oil or butter. You can also roast kernels in the oven or air fryer for a crunchy texture.
Yes, fresh sweet corn can be eaten raw and has a crisp, sweet, and milky flavor. It is a popular addition to fresh salsas and summer salads, though canned or frozen corn should usually be heated or rinsed before consumption.
whole kernel corn is a versatile ingredient found in cuisines around the world. With 86 calories per 100g and 3.27 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 10 recipes featuring whole kernel corn with step-by-step instructions.
Browse recipes →Fresh kernels should be stored in an airtight container in the refrigerator and used within 3-5 days. For long-term storage, whole kernels can be blanched and frozen for up to 12 months without losing significant nutritional value.
Corn is unique in that it is botanically a grain (a fruit of the grass family), but it is culinarily treated as a starchy vegetable. When eaten fresh as whole kernels, it provides the nutritional benefits of both categories.
Corn can support weight loss when eaten in moderation because its high fiber content promotes a feeling of fullness. However, because it is more calorie-dense than non-starchy vegetables like broccoli, portion control is important.