Know what’s on your plate

Yellow sweet corn

Calories & nutrition facts

raw

calorieskcal per 100 g

Protein3.3 g

Carbs17 g

Fat1.4 g

Percent calories

Log this food in Calori

Nutrition facts

Per 100 g% DV

Calories 86 kcal —
Protein 3.3 g 7%
Carbohydrate 17 g 6%
Fat 1.4 g 2%
Saturated fat 0.3 g 2%
Fibre 2 g 7%
Sugars 6.3 g —
Sodium 15 mg 1%
Cholesterol 0 mg 0%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 9 µg 1%
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) 0.16 mg 13%
Riboflavin (B2) 0.06 mg 4%
Niacin (B3) 1.8 mg 11%
Pantothenic acid (B5) 0.72 mg 14%
Vitamin B6 0.09 mg 5%
Folate (B9) 42 µg 11%
Vitamin B12 0 µg 0%
Choline 23 mg 4%

Minerals

Calcium 2 mg 0%
Iron 0.52 mg 3%
Magnesium 37 mg 9%
Phosphorus 89 mg 7%
Potassium 270 mg 6%
Zinc 0.46 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	3.3 g	17 g	1.4 g
1 × cup	145 g	125	4.7 g	24 g	2 g
1 × ear, large (7-3/4" to 9" long) yields	143 g	123	4.7 g	24 g	1.9 g
1 × ear, medium (6-3/4" to 7-1/2" long) yields	102 g	88	3.3 g	17 g	1.4 g
1 × ear, small (5-1/2" to 6-1/2" long)	73 g	63	2.4 g	12 g	1 g
2 × cup	290 g	249	9.5 g	48 g	3.9 g
½ × cup	72.5 g	62	2.4 g	12 g	1 g
3 × cup	435 g	374	14 g	73 g	5.9 g
4 × cup	580 g	499	19 g	97 g	7.8 g

Similar foods

Questions about Yellow sweet corn

How long should you boil sweetcorn on the cob?

Drop the husked ears into boiling water and simmer for about 4–6 minutes, until the kernels are hot and tender. Adding salt to the water is optional; butter or salt is easier to control at the table.

How do you grill sweetcorn without drying it out?

Brush husked ears lightly with oil and grill over medium-high heat for about 10–15 minutes, turning often, until lightly charred and tender. For a smokier flavour, grill them in their husks after soaking the ears in water for 15 minutes.

How can you tell if fresh sweetcorn is good to buy?

Choose ears with green, snug-fitting husks and moist, golden-brown silks. If you can peel back a small corner, look for plump kernels in tight rows; avoid ears with shrivelled kernels or dry, papery husks.

How should you store fresh sweetcorn?

Keep the ears in their husks in the fridge and use them as soon as you can, ideally within a couple of days. The sugars in sweetcorn start turning to starch after picking, so it loses sweetness as it sits.

Can you freeze sweetcorn?

Yes. Remove the kernels, blanch them in boiling water for 4 minutes, cool them quickly in iced water, then drain and freeze in airtight portions. You can also freeze cooked kernels, though their texture may be softer after thawing.

What is the easiest way to cut kernels off a cooked cob?

Stand the cooled cob upright on a board and slice downwards with a sharp knife, keeping the blade close to the cob. Set the cob inside a wide bowl to catch kernels that spring away.

What dishes can you make with sweetcorn?

Use the kernels in corn chowder, fritters, cornbread or a salad with tomatoes and spring onions. They also work well stirred into tacos, rice dishes and soups near the end of cooking.

Can you eat sweetcorn raw?

Yes, fresh sweetcorn kernels can be eaten raw, though they taste sweeter and less starchy after cooking. Slice the kernels from the cob and add them to a salad or salsa.

How much sweetcorn is a typical portion?

One medium ear yields about 102 g of kernels and provides 88 kcal. The kernels are easy to add to a meal straight from the cob or measured into a side dish.

Source: USDA FoodData Central 169998 · per 100 g · carbohydrate per EU label, fibre excluded