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Sweet Corn Nutrition Facts: Is Sweet Corn Good for You?
Raw sweet corn provides several B vitamins and dietary fiber. A 100-gram serving is a good source of thiamin, niacin, and folate, while being naturally low in sodium and fat. Compared to many other vegetables, it is higher in calories, carbohydrates, and sugar. Its role in a healthy diet depends on portion sizes and what other foods are eaten alongside it, as part of an overall eating pattern.
Per 100 g · Corn, sweet, yellow, raw
What stands out in sweet corn
- Good source of B vitamins. A 100-gram serving of raw sweet corn is a good source of several B vitamins. It supplies 13% of the Daily Value for thiamin, 11% for niacin, and 10% for folate.
- Carbohydrate and sugar content. Sweet corn contains 18.7 grams of carbohydrates per 100 grams. Of this amount, 6.3 grams are total sugars, which contributes to its characteristic sweet flavor.
- Calories per ear. The calorie count varies by the size of the ear. A medium ear (about 102 grams) provides 88 calories, while a large ear (about 143 grams) has 123 calories.
- Low in fat and sodium. Raw sweet corn is very low in fat and sodium. A 100-gram portion contains just 1.4 grams of total fat and 15 milligrams of sodium, which is 1% of the Daily Value.
What to keep in mind
- Sweet corn is higher in calories and carbohydrates than many non-starchy vegetables.
- While it contains fiber, the 2 grams per 100-gram serving is less than what is found in vegetables like green peas or sweet potatoes.
Sweet Corn nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 86 kcal | – |
| Protein | 3.3 g | 7% |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Monounsaturated fat | 0.43 g | – |
| Polyunsaturated fat | 0.49 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 18.7 g | 7% |
| Dietary fiber | 2 g | 7% |
| Total sugars | 6.3 g | – |
| Water | 76 g | – |
| Sodium | 15 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 270 mg | 6% |
| Calcium | 2 mg | 0% |
| Iron | 0.52 mg | 3% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 89 mg | 7% |
| Zinc | 0.46 mg | 4% |
| Copper | 0.05 mg | 6% |
| Manganese | 0.16 mg | 7% |
| Selenium | 0.6 mcg | 1% |
| Vitamin A (RAE) | 9 mcg | 1% |
| Vitamin C | 6.8 mg | 8% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.07 mg | 0% |
| Vitamin K | 0.3 mcg | 0% |
| Thiamin (B1) | 0.15 mg | 13% |
| Riboflavin (B2) | 0.06 mg | 4% |
| Niacin (B3) | 1.8 mg | 11% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate (DFE) | 42 mcg | 10% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 23 mg | 4% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Sweet Corn by portion
The nutrition information changes with portion size. One medium ear of corn, which yields about 102 grams, contains 88 calories, 19 grams of carbohydrates, and 2 grams of fiber. A larger portion, like one cup of kernels (145 grams), provides 125 calories, 27 grams of carbohydrates, and about 3 grams of fiber. A small ear has 63 calories and 14 grams of carbohydrates.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 145 g | 125 | 4.8 g | 27.1 g | 2.9 g | 2 g |
| 1 ear, large (7-3/4″ to 9″ long) yields | 143 g | 123 | 4.7 g | 26.7 g | 2.9 g | 2 g |
| 1 ear, medium (6-3/4″ to 7-1/2″ long) yields | 102 g | 88 | 3.4 g | 19.1 g | 2 g | 1.4 g |
| 1 ear, small (5-1/2″ to 6-1/2″ long) | 73 g | 63 | 2.4 g | 13.7 g | 1.5 g | 1 g |
How sweet corn compares with other vegetables
Among the 38 vegetables in its group, sweet corn ranks relatively high for calories, carbohydrates, and sugars. For example, its 86 calories per 100 grams is similar to other starchy vegetables like potatoes (93 kcal) and sweet potatoes (90 kcal), and slightly more than green peas (81 kcal). It contains more protein than potatoes and sweet potatoes but less than green peas. While it provides 2 grams of fiber, this is lower than the amount in green peas (5.7 g) and sweet potatoes (3.3 g). Conversely, sweet corn is lower in nutrients like vitamin C and calcium compared to many other vegetables.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Sweet Corn | 86 | 3.3 g | 18.7 g | 2 g | 1.4 g |
| Sweet Potato | 90 | 2 g | 20.7 g | 3.3 g | 0.15 g |
| Green Peas | 81 | 5.4 g | 14.4 g | 5.7 g | 0.4 g |
| Ginger Root | 80 | 1.8 g | 17.8 g | 2 g | 0.75 g |
| Potato | 93 | 2.5 g | 21.1 g | 2.2 g | 0.13 g |
Quick answers
How many carbs are in an ear of sweet corn?
A medium ear of sweet corn (6-3/4″ to 7-1/2″ long) has about 19 grams of carbohydrates. A large ear (7-3/4″ to 9″ long) has about 27 grams of carbohydrates.
How much sugar is in sweet corn?
A medium ear of sweet corn contains about 6.4 grams of total sugars. A 1-cup serving of kernels has about 9.1 grams of total sugars.
How much protein is in sweet corn?
A medium ear of sweet corn provides 3.4 grams of protein. A larger ear contains 4.7 grams of protein, which is about 7% of the Daily Value.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how sweet corn fits your situation.
Last updated October 21, 2026