Corn calories vary based on the variety, cooking method, and serving size. Research from ScienceDirect shows that corn is a nutritious whole grain with significant health benefits:

Sweet Corn Calories (by serving size):
• 1/2 cup kernels (82g): 89 calories
• 1 cup kernels (164g): 177 calories
• Small ear (90g): 97 calories
• Medium ear (103g): 111 calories
• Large ear (118g): 127 calories
• Extra large ear (143g): 154 calories

Different Corn Types (1 cup cooked):
• Sweet corn (yellow): 177 calories
• Sweet corn (white): 175 calories
• Field corn: 185 calories
• Baby corn: 38 calories
• Hominy: 119 calories

Calculate your daily calorie needs with our BMR calculator to see how corn fits into your nutrition plan.

Corn Serving Size Guidelines

Standard Serving: One cup of cooked corn kernels (164g) provides about 177 calories and serves as one vegetable serving according to dietary guidelines.

Serving Variations:
• 1/2 cup kernels: 82g (standard side dish portion)
• 1 cup kernels: 164g (main vegetable serving)
• Medium ear: 103g (typical corn on the cob)
• Large ear: 118g (restaurant/BBQ size)

Portion Control: Sweet corn contains 5-6% natural sugars and provides sustained energy. Plan your daily macros accordingly, especially when adding butter or other high-calorie toppings.

Corn is a nutritious whole grain that provides essential nutrients and energy. Studies from University Hospitals show that corn offers significant nutritional benefits.

Key Nutrients (per 1 cup cooked sweet corn, 164g):
• Carbohydrates: 41.2g (primary energy source)
• Protein: 5.4g (contains essential amino acids)
• Dietary Fiber: 4.6g (supports digestive health)
• Vitamin C: 10.2mg (immune system support)
• Magnesium: 52.5mg (muscle and nerve function)
• Potassium: 408mg (heart health)
• Folate: 75.4mcg (DNA synthesis)
• Lutein + Zeaxanthin: 1586mcg (eye health)

Antioxidant Rich: Corn contains significant amounts of lutein (967mcg/100g), zeaxanthin, and beta-carotene, which support eye health and may help prevent macular degeneration. Calculate your daily protein needs to optimize your corn consumption with other protein sources.

Cooking Methods and Nutrient Retention

Best Cooking Methods: Steaming and microwaving retain the most nutrients, while boiling can cause some water-soluble vitamins to leach out. Research in ResearchGate shows that proper cooking can actually increase antioxidant availability.

Nutrient Enhancement: Cooking corn breaks down cell walls, making nutrients more bioavailable. Research shows thermal processing at 115°C for 25 minutes can increase total antioxidant activity by 44%.

Optimal Preparation: Light cooking methods preserve vitamin C and other heat-sensitive nutrients. Use our calorie calculator to balance corn consumption with your activity level.

Energy & Athletic Performance

Sustained Energy: Corn provides complex carbohydrates that offer steady energy release, making it ideal for athletes and active individuals. The natural sugars and starches support glycogen replenishment.

Pre-Workout Fuel: The carbohydrate content in corn makes it suitable for pre-exercise nutrition, providing energy that can be utilized during physical activity.

Recovery Support: Post-workout corn consumption helps replenish muscle glycogen stores. Calculate your exercise calorie burn to determine optimal corn portions for your activity level.

Digestive Health & Fiber Benefits

High Fiber Content: Corn provides 4.6g of fiber per cup, including both soluble and insoluble fiber, supporting digestive health and promoting regular bowel movements.

Prebiotic Properties: The insoluble fiber in corn kernel hulls acts as a prebiotic, feeding beneficial gut bacteria and supporting overall digestive wellness.

Satiety Factor: The fiber content helps promote feelings of fullness, which can aid in weight management. Monitor your overall health with our heart rate calculator.

Choosing the Right Corn Type

Sweet Corn: Contains 5-6% sugar, 10-11% starch, and 70% water at harvest. Available in yellow, white, and bicolor varieties with varying carotenoid content.

Field Corn: Also called dent corn, harvested when kernels are dry and fully mature. Higher in starch content compared to sweet corn varieties.

Baby Corn: Harvested at the milk stage when ears are small and immature, offering tender texture with concentrated nutrients per serving.

Healthy Preparation Tips

Minimal Processing: Choose fresh or frozen corn over canned when possible to avoid added sodium and preservatives. Steam or microwave to retain maximum nutrients.

Healthy Additions: Enhance corn with herbs, spices, or a small amount of healthy fats like olive oil. Avoid excessive butter or salt to maintain nutritional benefits.

Balanced Meals: Combine corn with protein sources and other vegetables for complete nutrition. Use our macro calculator to balance corn with other macronutrients in your diet.

Is corn a vegetable or a grain?

Corn can be classified as both a vegetable and a grain, depending on when it’s harvested and how it’s used. Sweet corn harvested at the milk stage (18-21 days after pollination) is considered a starchy vegetable. When harvested mature and dried (dent stage), it’s classified as a whole grain. Nutritionally, fresh corn provides the benefits of both categories, offering vegetable-like vitamins and minerals along with grain-like energy and fiber.

How many calories should I budget for corn with toppings?

Plain cooked corn (1 cup) contains about 177 calories, but toppings can significantly increase the total. Common additions include: butter (1 tbsp = 102 calories), margarine (1 tbsp = 102 calories), or parmesan cheese (1 tbsp = 20 calories). A typical serving of corn with butter totals around 279 calories. Use our calorie calculator to determine how this fits into your daily nutrition goals.

Is corn good for weight management?

Corn can be part of a healthy weight management plan when consumed in appropriate portions. Its fiber content (4.6g per cup) promotes satiety, helping you feel full longer. The complex carbohydrates provide sustained energy, though corn has a moderate glycemic index. Choose plain corn and limit high-calorie additions. Calculate your daily calorie needs with our BMR calculator to determine if corn fits your weight management goals.

What’s the best way to cook corn for maximum nutrition?

Steaming and microwaving are the best methods for preserving corn’s nutritional value. These methods minimize nutrient loss while making antioxidants more bioavailable. Avoid boiling for extended periods, as this can cause water-soluble vitamins to leach out. Grilling adds flavor but may reduce some heat-sensitive vitamins. Cook corn just until tender to maintain optimal nutrition and texture. Plan your nutrition with our workout planner.