Calories in Corn: Per Ear and Per Cup
One medium ear of sweet corn (approximately 90 g of edible kernels) contains about 88 calories, according to USDA FoodData Central (FDC ID 170108).
Corn is one of the most consumed vegetables in the world, yet its calorie count surprises many people — higher than leafy greens but lower than most grains. Understanding exactly what you are eating, by ear or by cup, helps you track precisely rather than estimate loosely. We break down the numbers below.
Calories and Macros by Portion
| Serving | Calories | Carbs (g) | Fiber (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 medium ear (90 g kernels) | 88 | 19.3 | 2.1 | 3.3 | 1.4 |
| 1 cup kernels (154 g) | 132 | 28.8 | 3.6 | 5.4 | 2.1 |
| 100 g kernels (raw) | 86 | 19.0 | 2.0 | 3.3 | 1.4 |
| Frozen corn, 1 cup (154 g) | 119 | 27.0 | 3.3 | 4.9 | 0.9 |
| Canned corn (drained), 1 cup | 133 | 30.5 | 3.2 | 4.3 | 1.5 |
Source: USDA FoodData Central. Values rounded to one decimal place.
The Macro Breakdown
Corn is primarily a carbohydrate food. Most of those carbohydrates are starch, with a small portion as natural sugars — which is why sweet corn tastes noticeably sweeter than field corn. The fiber content (about 2 g per ear) is modest but still contributes to satiety and digestive regularity.
Protein is a genuine 3+ grams per ear, which is meaningfully higher than most vegetables and makes corn a useful complement in plant-based meals. Fat is negligible unless you add butter or oil during cooking, which can easily double the calorie total — worth accounting for when logging.
The glycemic index of sweet corn sits around 52 (moderate), but the glycemic load per serving is relatively low because a single ear is not a large volume of food. If you want to model how corn affects your total carb budget, the net carbs calculator can help you subtract fiber from total carbs. For context on how corn fits your overall carbohydrate picture, see our deep dive on glycemic load explained.
Does It Fit Your Goals?
Weight loss: At 88 calories per ear, corn is not a diet obstacle. The combination of moderate fiber, real protein, and reasonable volume means one ear is unlikely to push you over your daily calorie target. The risk is portion creep — two buttered ears at a barbecue can reach 350-400 calories before any other food is added. Tracking portions is where precision logging pays off. Use the TDEE calculator to confirm your daily budget before deciding how much corn can fit.
Blood sugar management: Corn is a starchy vegetable, and people with prediabetes or type 2 diabetes should treat it differently from non-starchy vegetables. A single ear as part of a mixed meal — with protein, fat, and fiber present — produces a more moderate glucose response than the same corn eaten alone. Pair it with grilled chicken or beans rather than bread or rice to keep the starchy load manageable at a single meal.
Athletes and active people: The carbohydrate density in corn makes it a reasonable pre- or post-workout addition. One cup of kernels provides about 29 g of carbs with negligible fat, which fits a pre-exercise fueling window cleanly.
Photograph your plate before eating and let CalEye log the corn in seconds — no measuring cup needed.
Frequently asked questions
- How many calories are in one ear of corn?
- A medium ear of sweet corn (about 90 g of kernels) provides roughly 88 calories, 19 g of carbohydrates, 3.3 g of protein, and 1.4 g of fat, according to USDA FoodData Central data.
- Is corn high in carbs compared to other vegetables?
- Yes. One cup of sweet corn kernels delivers about 27 g of carbohydrates, which is substantially higher than most non-starchy vegetables like broccoli (6 g) or spinach (1 g). Corn is classified as a starchy vegetable, similar to peas and potatoes.
- Can I eat corn on a weight-loss diet?
- Corn can fit a calorie-controlled diet — one ear is under 90 calories and provides 2 g of fiber. Portion size is the main lever: stick to one ear or half a cup of kernels and pair it with protein to slow glucose absorption and increase meal satiety.