Calories in Corn
Cooked corn contains 96 kcal per 100g — moderately calorie-dense for a vegetable. One ear: 77 kcal; per cup kernels: 143 kcal.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 medium ear of corn (~103g) | 80 | 19 | 3 | 1.1 | 2.4 |
| 1 large ear (~143g) | 110 | 26 | 4 | 1.5 | 3.4 |
| 1 cup cooked corn kernels (~149g) | 143 | 31 | 5.4 | 2.3 | 3.6 |
| 100g cooked corn | 96 | 21 | 3.4 | 1.5 | 2.4 |
| 1 cup creamed corn | 184 | 46 | 4.4 | 1 | — |
| Corn on the cob with butter | 165 | 25 | 4 | 8 | — |
Glycemic index
55
About these numbers
Corn is one of the higher-calorie vegetables (96 kcal per 100g cooked) — more starch than typical vegetables. GI is medium (~55), GL per cup ~14 (moderate). The protein content (5g per cup) is meaningful for a vegetable. Adding butter to corn on the cob can add 100+ kcal per ear.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
Related foods
Frequently asked questions
- How many calories in corn?
- Medium ear: 80 kcal. Large ear: 110 kcal. Per cup kernels: 143 kcal. With 1 Tbsp butter: +100 kcal.
- Is corn good for diabetes?
- Moderate. GI ~55 (medium), GL per cup ~14 (moderate). The 3.6g fiber per cup helps slow absorption. Smaller portions (1 ear instead of 2) work for T2D. Avoid corn syrup, corn-based snacks, and high-fructose preparations.
- Is corn good for weight loss?
- Acceptable in moderation. Higher calorie density than typical vegetables but lower than grains. A medium ear (80 kcal) fits any calorie target. Avoid added butter and large portions; corn salad with vegetables and lean protein works well.
- Sweet corn vs other vegetables?
- Corn is starchier and higher in calories than most vegetables (96 vs 30 for broccoli). Higher in protein (5g per cup) than most. Best treated as a starch alternative rather than a "free" vegetable. Plan portions accordingly.
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