Calories in Corn: Nutrition Facts & Serving Sizes
Per 1 ear, medium (6-3/4" to 7-1/2" long) (90g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One medium ear of corn (90g) contains 77.4 calories with 2.9g of protein, 17.1g of carbs, and 1.1g of fat. Per 100g, fresh corn provides 86 calories with 3.2g of protein, 19g of carbs, and 1.2g of fat. Folate is a standout micronutrient at 46mcg per 100g (about 12% daily value). Vitamin C provides 6.8mg per 100g. Magnesium is 37mg per 100g and potassium is 270mg per 100g. Fiber is 2.7g per 100g. A large ear (143g) has 123 calories and 4.6g of protein. Corn is a starchy vegetable that behaves nutritionally more like a grain than a low-carb vegetable. It is versatile, affordable, and widely available, making it a practical carb source for meal prep.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 ear, large (7-3/4" to 9" long) (143g) | 123 | 4.6g | 27.2g | 1.7g | 3.9g |
| 1 cup kernels (154g) | 132.4 | 4.9g | 29.3g | 1.8g | 4.2g |
| 1 ear, small (5-1/2" to 6-1/2" long) (73g) | 62.8 | 2.3g | 13.9g | 0.9g | 2g |
| 1 ear, medium (6-3/4" to 7-1/2" long) (90g) | 77.4 | 2.9g | 17.1g | 1.1g | 2.4g |
| 100g | 86 | 3.2g | 19g | 1.2g | 2.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 86 | 4% |
| Protein | 3.2g | 6% |
| Total Fat | 1.2g | 2% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 19g | 7% |
| Dietary Fiber | 2.7g | 10% |
| Sugars | 3.2g | 6% |
| Sodium | 15mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 2mg | 0% |
| Iron | 0.5mg | 3% |
| Potassium | 270mg | 6% |
| Vitamin C | 6.8mg | 8% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 37mg | 9% |
| Phosphorus | 89mg | 7% |
| Zinc | 0.5mg | 5% |
| Selenium | 0.6mcg | 1% |
| Folate | 46mcg | 12% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.7mg | 11% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Corn
Corn is a reliable, affordable carbohydrate source for those who need energy without a complicated food budget. The 19g of carbs per 100g comes from a mix of starch and natural sugars (3.2g per 100g), making it a moderate glycemic food that digests steadily.
Folate at 46mcg per 100g is one of corn's better micronutrients, supporting DNA synthesis and red blood cell formation. This is especially relevant for active people who need efficient cell repair after training.
Magnesium at 37mg per 100g (about 9% daily value) supports muscle function, energy production, and sleep quality. Potassium at 270mg per 100g contributes to electrolyte balance and helps prevent muscle cramping during workouts.
Vitamin C at 6.8mg per 100g provides antioxidant support. The 2.7g of fiber per 100g helps with digestive health and satiety.
Corn is best used as part of a balanced meal rather than as a standalone food. It pairs well with lean proteins and healthy fats to create nutritionally complete meals. Grilled corn on the cob is one of the most satisfying summer sides at a relatively low calorie cost.
Dietary Considerations
Corn is not keto-friendly at 19g carbs per 100g. It is good for weight loss as part of a balanced diet at 86 cal/100g. Corn is gluten-free, vegan, and dairy-free. People with irritable bowel syndrome sometimes find corn difficult to digest due to its insoluble fiber content. The natural sugar (3.2g per 100g) is low and not a concern for most people.
Daily Intake (100g)
100g of corn provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in corn?
One medium ear of corn (90g) has about 77 calories. A large ear (143g) has about 123 calories. Per 100g, corn contains 86 calories.
Is corn good for weight loss?
Corn can fit into a weight loss diet as a moderate-calorie carb source at 86 cal/100g. A medium ear is only 77 calories. However, it has a moderate glycemic index, so pairing it with protein and fat helps manage blood sugar response.
Is corn a vegetable or a grain?
Corn is botanically a grain (it is the seed of a grass plant), but it is treated as a vegetable when consumed fresh. Nutritionally, it behaves more like a starchy vegetable or grain than a low-carb vegetable like broccoli or spinach.
How many carbs in corn?
One medium ear of corn (90g) has 17.1g of carbs with 2.4g of fiber. Per 100g, corn contains 19g of carbs and 2.7g of fiber. It is a moderate to high carb food for a vegetable.
Is corn gluten-free?
Yes, fresh corn is naturally gluten-free. It does not contain wheat, barley, or rye. However, processed corn products may be manufactured in facilities with gluten. For those with celiac disease, verify that corn products are certified gluten-free.
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