Corn: calories and nutrition facts
100 g of corn has 86 kcal. 1 medium ear (kernels) (102 g): 88 kcal.
Corn is in the family Vegetables. Per 100 g it provides 3.3 g protein, 18.7 g carbohydrates (2 g fiber) and 1.4 g fat: about 75% of its calories come from carbohydrates.
What corn provides most
- Source of vitamin B1 (thiamin): 0.15 mg per 100 g, 13 % of the Daily Value.
- Source of vitamin B3 (niacin): 1.8 mg per 100 g, 11 % of the Daily Value.
- Source of folate (vitamin B9): 42 µg per 100 g, 11 % of the Daily Value.
Corn per serving
The serving is 1 medium ear (kernels), 102 g, from USDA's household measure.
| Nutrient | 100 g | 1 medium ear (kernels) |
|---|---|---|
| Calories | 86 kcal | 88 kcal |
| Protein | 3.3 g | 3.3 g |
| Carbohydrates | 18.7 g | 19.1 g |
| Fiber | 2 g | 2 g |
| Sugars | 6.3 g | 6.4 g |
| Fat | 1.4 g | 1.4 g |
| Sodium | 15 mg | 15.3 mg |
Corn nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 86 kcal | — |
| Protein | 3.3 g | 7 % |
| Total fat | 1.4 g | 2 % |
| Saturated fat | 0.33 g | 2 % |
| Monounsaturated fat | 0.43 g | — |
| Polyunsaturated fat | 0.49 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 18.7 g | 7 % |
| Dietary fiber | 2 g | 7 % |
| Total sugars | 6.3 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| 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 % |
| B1 · Thiamin | 0.15 mg | 13 % |
| B2 · Riboflavin | 0.06 mg | 4 % |
| B3 · Niacin | 1.8 mg | 11 % |
| B6 | 0.09 mg | 5 % |
| B9 · Folate | 42 µg | 11 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 2 mg | 0 % |
| Iron | 0.52 mg | 3 % |
| Magnesium | 37 mg | 9 % |
| Phosphorus | 89 mg | 7 % |
| Potassium | 270 mg | 6 % |
| Sodium | 15 mg | 1 % |
| Zinc | 0.46 mg | 4 % |
| Selenium | 0.6 µg | 1 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.01 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other vegetables
Of 14 foods in this family on Micela, corn ranks 2nd for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🧄 Garlic | 149 | 6.4 g |
| 2 | 🌽 Corn | 86 | 3.3 g |
| 3 | 🍠 Sweet potato | 86 | 1.6 g |
| 4 | 🥔 Potato | 77 | 2 g |
| 5 | 🥕 Carrot | 41 | 0.93 g |
| 6 | 🧅 Onion | 40 | 1.1 g |
| 7 | 🥦 Broccoli | 34 | 2.8 g |
| 8 | 🎃 Squash | 26 | 1 g |
| 9 | 🍆 Eggplant | 25 | 0.98 g |
| 10 | 🍄 Mushroom | 22 | 3.1 g |
| 11 | 🫑 Bell pepper | 20 | 0.86 g |
| 12 | 🍅 Tomato | 18 | 0.88 g |
| 13 | 🥬 Lettuce | 17 | 1.2 g |
| 14 | 🥒 Cucumber | 15 | 0.65 g |
Where it comes from
Balsas river valley, Mexico.
Approximate origin, under review.
Frequently asked questions
How many calories does corn have?
100 g of corn has 86 kcal. 1 medium ear (kernels) (102 g) has 88 kcal.
How much protein does corn have?
3.3 g per 100 g; 3.3 g in 1 medium ear (kernels).
How many carbs does corn have?
18.7 g of carbohydrates per 100 g, of which 2 g is fiber and 6.3 g sugars.
What vitamins and minerals does corn have?
The ones it provides most per 100 g, by Daily Value: vitamin B1 (thiamin), 13 %; vitamin B3 (niacin), 11 %; folate (vitamin B9), 11 %.
Where does corn come from?
Balsas river valley, Mexico. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 11167 · Corn, sweet, yellow, raw · Corn, sweet, yellow, raw
One serving (1 medium ear (kernels)) is about 4% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers