Calorie Chart / Vegetables / Corn
How Many Calories Are in Corn?
Calculation of the nutritional value & Recommended Dietary Intake of corn
For g and a calorie requirement of kcal
| Calories 228 kcal | Proteins 6.8 g | Lipids 2.8 g | Carbohydrates 44 g |
| 11% | 9% | 4% | 16% |
Health benefits of corn
Corn - 100g
Calories 114 kcal
Proteins 3.4 g
Lipids 1.4 g
Carbohydrates 22 g
Corn is generally classified as a moderate-calorie food: its amount of calories is higher than that of most leafy vegetables but markedly lower than refined starches that pack more calories. Thanks to this balanced level of calories, it offers a convenient energy boost without tipping the daily calorie budget too far.
The yellow kernels are rich in carotenoids, notably lutein and zeaxanthin, which are believed to contribute to eye health. They also supply B-group vitamins (B1, B3, and folate), magnesium, phosphorus, and a useful dose of insoluble fibre that promotes satiety while adding no extra calories. For athletes, the mix of slow-release carbohydrates and proteins supports sustained effort, again without an excessive load of calories.
First domesticated about 9,000 years ago in Mexico, corn (maize) became a key staple from the Americas to Africa. Popcorn—created when the grain's water content explodes under heat—concentrates the same nutrients with almost the same calories per gram but a far greater volume, an interesting trick if you want to control calories while still feeling full.
Tips for incorporating corn into a balanced diet
To integrate corn into a balanced menu and keep an eye on calories, add a handful of kernels to a mixed salad with tomato, avocado, and grilled chicken breast. The proteins from the poultry balance the starch, while the vegetables bring bulk with very few additional calories.
A colourful Tex-Mex bowl combines sautéed corn, rice, bell pepper, and a spoon of guacamole. Choose brown rice and control the serving size to keep total calories in check. Because corn itself is moderate in calories, the overall plate stays reasonable if fats are measured.
For a comforting but light soup, blend corn with pumpkin purée and vegetable stock. A swirl of light crème fraîche boosts creaminess with limited extra calories. The natural sweetness means you need little added salt.
Grilled corn on the cob can replace higher-calorie sides such as French fries. A squeeze of lemon and fresh herbs flavours the ear without piling on calories, proving that taste need not be sacrificed when watching calories.
Frequently Asked Questions
- How many calories in corn?
- Corn provides 114 kcal per 100 g.
- Is corn suitable for weight-loss diets?
- Yes. Its moderate calories and high fibre help you feel full; just watch toppings such as butter, which can double the calories.
- Do canned corn kernels contain more calories than fresh kernels?
- The calories are almost identical; any small difference comes from the packing liquid or added sugar, so choose cans labelled "no added sugar" to avoid unnecessary calories.
- How do corn calories compare with those in rice?
- Cooked white rice averages about 130 kcal per 100 g, slightly more than corn's 114 kcal, so substituting corn can shave a few calories off a meal.
- Does popping corn increase the calories?
- The raw grain and the popped version contain the same intrinsic calories; increases occur only if you add oil, sugar, or butter. Air-popped popcorn therefore delivers fewer calories per cup than oil-popped popcorn.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
