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Corn nutrition: calories, carbs, GI, protein, fiber, fats

Corn, sweet, yellow, cooked, boiled, drained, without salt
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Corn

Corn
Glycemic index ⓘ Source:
Check out our full article on Corn glycemic index
Check out our Glycemic index chart page for the full list.
52 (low)
Glycemic load 14 (medium)
Insulin index  ⓘ https://www.researchgate.net/publication/26770180 – 53 53
Calories  ⓘ Calories for selected serving 96 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 19 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup cut (149 grams)
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -0.8 (alkaline)
Oxalates  ⓘ https://www.researchgate.net/publication/280642641 13 mg
TOP 29% Vitamin C ⓘHigher in Vitamin C content than 71% of foods
TOP 30% Vitamin A ⓘHigher in Vitamin A content than 70% of foods
TOP 32% Fiber ⓘHigher in Fiber content than 68% of foods
TOP 33% Net carbs ⓘHigher in Net carbs content than 67% of foods
TOP 34% Carbs ⓘHigher in Carbs content than 66% of foods

Corn calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 96
Calories in 1 cup cut 143 149 g
Calories in 1 baby ear 8 8 g

Corn Glycemic index (GI)

Source:
Check out our full article on Corn glycemic index
Check out our Glycemic index chart page for the full list.
52

Corn Glycemic load (GL)

14

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 0.9% 17% 19% 33% 19% 0.13% 17% 16% 22% 1.1%
Calcium: 9mg of 1,000mg 0.9%
Iron: 1.4mg of 8mg 17%
Magnesium: 78mg of 420mg 19%
Phosphorus: 231mg of 700mg 33%
Potassium: 654mg of 3,400mg 19%
Sodium: 3mg of 2,300mg 0.13%
Zinc: 1.9mg of 11mg 17%
Copper: 0.15mg of 1mg 16%
Manganese: 0.5mg of 2mg 22%
Selenium: 0.6µg of 55µg 1.1%

Mineral chart - relative view

26 mg
TOP 39%
0.17 mg
TOP 54%
218 mg
TOP 55%
0.62 mg
TOP 64%
77 mg
TOP 70%
0.45 mg
TOP 78%
0.05 mg
TOP 81%
0.2 µg
TOP 94%
3 mg
TOP 95%
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 16% 1.8% 0% 18% 23% 13% 32% 48% 32% 17% 0% 16% 1%
Vitamin A: 789IU of 5,000IU 16%
Vitamin E: 0.27mg of 15mg 1.8%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 17mg of 90mg 18%
Vitamin B1: 0.28mg of 1mg 23%
Vitamin B2: 0.17mg of 1mg 13%
Vitamin B3: 5mg of 16mg 32%
Vitamin B5: 2.4mg of 5mg 48%
Vitamin B6: 0.42mg of 1mg 32%
Folate: 69µg of 400µg 17%
Vitamin B12: 0µg of 2µg 0%
Choline: 87mg of 550mg 16%
Vitamin K: 1.2µg of 120µg 1%

Vitamin chart - relative view

5.5 mg
TOP 29%
263 IU
TOP 30%
0.79 mg
TOP 42%
23 µg
TOP 46%
0.09 mg
TOP 50%
0.14 mg
TOP 57%
1.7 mg
TOP 61%
29 mg
TOP 71%
0.06 mg
TOP 79%
0.4 µg
TOP 82%
0.09 mg
TOP 87%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

4% 2% 21% 73%
Protein:
Daily Value: 7%
3.4 g of 50 g
3.4 g (7% of DV )
Fats:
Daily Value: 2%
1.5 g of 65 g
1.5 g (2% of DV )
Carbs:
Daily Value: 7%
21 g of 300 g
21 g (7% of DV )
Water:
Daily Value: 4%
73.4 g of 2,000 g
73.4 g (4% of DV )
Other:
0.7 g
0.7 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 25% 38% 29% 39% 20% 20% 27% 31% 39%
Tryptophan: 69mg of 280mg 25%
Threonine: 399mg of 1,050mg 38%
Isoleucine: 399mg of 1,400mg 29%
Leucine: 1074mg of 2,730mg 39%
Lysine: 423mg of 2,100mg 20%
Methionine: 207mg of 1,050mg 20%
Phenylalanine: 465mg of 1,750mg 27%
Valine: 573mg of 1,820mg 31%
Histidine: 273mg of 700mg 39%

Fat type information

17% 32% 51%
Saturated Fat: 0.2 g
Monounsaturated Fat: 0.37 g
Polyunsaturated fat: 0.6 g

Carbohydrate type breakdown

61% 23% 7% 7%
Starch: 7.2 g
Sucrose: 2.7 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g

Fiber content ratio for Corn

22% 11% 67%
Sugar: 4.5 g
Fiber: 2.4 g
Other: 14 g

All nutrients for Corn per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 96kcal 5% 74% 2 times more than OrangeOrange
Protein 3.4g 8% 68% 1.2 times more than BroccoliBroccoli
Fats 1.5g 2% 71% 22.2 times less than CheeseCheese
Vitamin C 5.5mg 6% 29% 9.6 times less than LemonLemon
Net carbs 19g N/A 33% 2.9 times less than ChocolateChocolate
Carbs 21g 7% 34% 1.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 26mg 6% 39% 5.4 times less than AlmondsAlmonds
Calcium 3mg 0% 95% 41.7 times less than MilkMilk
Potassium 218mg 6% 55% 1.5 times more than CucumberCucumber
Iron 0.45mg 6% 78% 5.8 times less than Beef broiledBeef broiled
Sugar 4.5g N/A 49% 2 times less than Coca-ColaCoca-Cola
Fiber 2.4g 10% 32% Equal to OrangeOrange
Copper 0.05mg 5% 81% 2.9 times less than ShiitakeShiitake
Zinc 0.62mg 6% 64% 10.2 times less than Beef broiledBeef broiled
Starch 7.2g 3% 94% 2.1 times less than PotatoPotato
Phosphorus 77mg 11% 70% 2.4 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 13µg 1% 47%
Vitamin E 0.09mg 1% 87% 16.2 times less than KiwiKiwi
Manganese 0.17mg 7% 54%
Selenium 0.2µg 0% 94%
Vitamin B1 0.09mg 8% 50% 2.9 times less than Pea rawPea raw
Vitamin B2 0.06mg 4% 79% 2.3 times less than AvocadoAvocado
Vitamin B3 1.7mg 11% 61% 5.7 times less than Turkey meatTurkey meat
Vitamin B5 0.79mg 16% 42% 1.4 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.14mg 11% 57% 1.2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.4µg 0% 82% 254 times less than BroccoliBroccoli
Folate 23µg 6% 46% 2.7 times less than Brussels sproutsBrussels sprouts
Trans Fat 0g N/A 100% N/AMargarine
Choline 29mg 5% 71%
Saturated Fat 0.2g 1% 77% 29.9 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.37g N/A 74% 26.2 times less than AvocadoAvocado
Polyunsaturated fat 0.6g N/A 57% 78.2 times less than WalnutWalnut
Tryptophan 0.02mg 0% 92% 13.3 times less than Chicken meatChicken meat
Threonine 0.13mg 0% 87% 5.4 times less than Beef broiledBeef broiled
Isoleucine 0.13mg 0% 88% 6.9 times less than Salmon rawSalmon raw
Leucine 0.36mg 0% 85% 6.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.14mg 0% 89% 3.2 times less than TofuTofu
Methionine 0.07mg 0% 87% 1.4 times less than QuinoaQuinoa
Phenylalanine 0.16mg 0% 87% 4.3 times less than EggEgg
Valine 0.19mg 0% 87% 10.6 times less than Soybean rawSoybean raw
Histidine 0.09mg 0% 86% 8.2 times less than Turkey meatTurkey meat
Fructose 0.79g 1% 87% 7.5 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 96
% Daily Value*
2.3%
Total Fat 1.5g
0.9%
Saturated Fat 0.2g
0
Trans Fat 0g
0
Cholesterol 0mg
0.04%
Sodium 1mg
7%
Total Carbohydrate 21g
9.6%
Dietary Fiber 2.4g
Total Sugars 0g
Includes ? g Added Sugars
Protein 3.4g
Vitamin D 0mcg 0

Calcium 3mg 0.3%

Iron 0.45mg 5.6%

Potassium 218mg 6.4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Corn nutrition infographic

Corn nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.