Cooked Corn Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for different corn varieties and cooking methods. Get detailed nutrition facts for this nutritious vegetable including carbohydrates, fiber, vitamins, and essential minerals.
How Many Calories Are In Cooked Corn?
Corn calories vary based on the variety, cooking method, and serving size:
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 Nutrition Comparison Chart
| Corn Type | Calories (1 cup) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Vitamin C (mg) | Magnesium (mg) |
|---|---|---|---|---|---|---|---|
| Sweet Corn (Yellow) | 177 | 5.4 | 41.2 | 4.6 | 2.1 | 10.2 | 52.5 |
| Sweet Corn (White) | 175 | 5.3 | 40.8 | 4.5 | 2.0 | 9.8 | 51.2 |
| Field Corn | 185 | 5.8 | 42.5 | 5.2 | 2.3 | 8.5 | 48.7 |
| Baby Corn | 38 | 4.4 | 7.2 | 3.1 | 1.0 | 11.0 | 33.0 |
| Hominy | 119 | 2.4 | 24.2 | 4.1 | 1.5 | 0 | 26.4 |
| Corn Kernels (Canned) | 133 | 4.3 | 30.9 | 3.9 | 1.6 | 9.2 | 37.8 |
| Corn Kernels (Frozen) | 132 | 5.0 | 31.8 | 4.2 | 1.0 | 3.6 | 34.2 |
Nutritional Information for Cooked Corn
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.
Refernces
- Siyuan, S., Tong, L., & Liu, R. (2018). Corn phytochemicals and their health benefits. Food Science and Human Wellness, 7(3), 185-195.
- Swapna, G & Ganiga, Jadesha & Mahadevu, P. (2020). Sweet Corn -A Future Healthy Human Nutrition Food. International Journal of Current Microbiology and Applied Sciences. 9. 3859-3865.
