Know what’s on your plate
White sweet corn
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 86 kcal —
- Protein 3.2 g 6%
- Carbohydrate 16 g 6%
- Fat 1.2 g 2%
- Saturated fat 0.2 g 1%
- Fibre 2.7 g 10%
- Sugars 3.2 g —
- Sodium 15 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 6.8 mg 8%
- Vitamin D 0 µg 0%
- Vitamin E 0.07 mg 0%
- Vitamin K 0.3 µg 0%
- Thiamin (B1) 0.2 mg 17%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 1.7 mg 11%
- Pantothenic acid (B5) 0.76 mg 15%
- Vitamin B6 0.06 mg 3%
- Folate (B9) 46 µg 12%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 2 mg 0%
- Iron 0.52 mg 3%
- Magnesium 37 mg 9%
- Phosphorus 89 mg 7%
- Potassium 270 mg 6%
- Zinc 0.45 mg 4%
- Copper 0.05 mg 6%
- Manganese 0.16 mg 7%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 86 | 3.2 g | 16 g | 1.2 g |
| 1 × ear, small (5-1/2" to 6-1/2" long) | 73 g | 63 | 2.4 g | 12 g | 0.9 g |
| 1 × ear, medium (6-3/4" to 7-1/2" long) | 90 g | 77 | 2.9 g | 15 g | 1.1 g |
| 1 × ear, large (7-3/4" to 9" long) | 143 g | 123 | 4.6 g | 23 g | 1.7 g |
| 1 × cup kernels | 154 g | 132 | 5 g | 25 g | 1.8 g |
| 2 × ear, small (5-1/2" to 6-1/2" long) | 146 g | 126 | 4.7 g | 24 g | 1.7 g |
| ½ × ear, small (5-1/2" to 6-1/2" long) | 36.5 g | 31 | 1.2 g | 6 g | 0.4 g |
| 3 × ear, small (5-1/2" to 6-1/2" long) | 219 g | 188 | 7.1 g | 36 g | 2.6 g |
| 4 × ear, small (5-1/2" to 6-1/2" long) | 292 g | 251 | 9.4 g | 48 g | 3.4 g |
Similar foods
- Whole kernel white sweet corncanned, drained solids67 kcal / 100 g
- Frozen kernels cut off cob white sweet cornunprepared88 kcal / 100 g
- Frozen kernels off cob white sweet cornunprepared88 kcal / 100 g
- Frozen kernels on cob white sweet cornunprepared98 kcal / 100 g
- Cream style white sweet corncanned, no salt added72 kcal / 100 g
- Sweet white cornon or off the cob, boiled, drained98 kcal / 100 g
- Yellow sweet cornraw86 kcal / 100 g
- White corn grainraw343 kcal / 100 g
- Sweet white corn kernelsfrozen, off cob, boiled, drained80 kcal / 100 g
- Sweetcornraw67 kcal / 100 g
Questions about White sweet corn
How do you cook white sweet corn on the cob?
Bring a pan of water to the boil, add the husked cobs and simmer for about 4–6 minutes, until the kernels are tender but still juicy. Drain before serving; prolonged boiling can make the kernels less sweet.
Can you grill white sweet corn?
Yes. Brush husked cobs lightly with oil and grill over a medium-hot barbecue for about 10–15 minutes, turning often, until lightly charred and tender. You can also grill them in their husks, after soaking the cobs in water for 15 minutes.
How do you choose fresh white sweet corn?
Look for tightly wrapped green husks and moist, silky tassels; the cob should feel firm and full beneath the husk. Avoid dry, yellowing husks or cobs with soft patches.
How should you store fresh white sweet corn?
Keep the cobs in their husks in the fridge and use them within a couple of days for the sweetest flavour. If you have more than you need, blanch the kernels briefly, cool them quickly and freeze them in a sealed container.
What goes well with white sweet corn, and which dishes use it?
Butter, lime, chilli, coriander and a little salt all work well with its sweetness. Add the kernels to chowder, fritters, salsa or a bean salad, or serve grilled cobs alongside barbecue food.
How do you cut kernels off a cob without them scattering?
Stand the cob upright on its broad end inside a large bowl, then slice downwards close to the core with a sharp knife. The bowl catches most of the kernels; scrape the cob with the back of the knife to release the milky juices.
Is white sweet corn different from yellow sweet corn?
The main visible difference is the kernel colour; both are sweet corn and can be cooked in the same way. Yellow sweet corn has 2 g of fibre per 100 g, compared with 2.7 g in white sweet corn.
Source: USDA FoodData Central 168538 · per 100 g · carbohydrate per EU label, fibre excluded
