Sweet corn, yellow kernels (raw)
Starchier than most vegetables, so count it as a carb in your meal plan.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Sweet corn, yellow kernels for gym-goers
Per 100 g, sweet corn, yellow kernels (raw) provides 86 kcal, 3.3 g protein, 19 g carbohydrate (2.7 g fiber, 6.3 g sugars) and 1.4 g fat (0.3 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 medium ear (kernels), about 90 g) comes to roughly 77 kcal and 3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Sweet corn, yellow kernels
Raw yellow sweet corn, cut from the cob, has around 86 kcal per 100 g. That makes it much starchier than most vegetables and closer to a grain in its macros, with a moderate glycemic index. It has more fat than leafy vegetables, though still very little, and a decent amount of magnesium.
In a gym diet
When planning meals, count sweet corn as a carb, not a free vegetable. On a bulk it's a convenient way to add carbohydrate and fiber to rice bowls, salads and wraps. On a cut, a small portion brings sweetness and texture, but bigger servings eat into your carb budget. Its moderate glycemic index means it can work in a pre-workout meal a couple of hours before training, although the fiber makes it slower to digest than white rice.
Preparation and cooking
Boiling, grilling or steaming changes the calories per kernel very little, though boiled corn takes on a touch of water. Butter and salt are what quickly change the numbers, so measure them. Drain canned corn. Creamed corn is a different product with added starch and sugar.
Buying and storage
Fresh cobs should have bright green husks, moist silk and plump kernels. Corn loses sweetness fast after picking, so cook it within a day or two. Frozen kernels are an excellent year-round option, while canned ones may have added salt or sugar.
Things to watch
It's starchier than other vegetables, so portion size matters if you track carbs or eat low-carb. Some people don't fully digest corn kernels, which is harmless. Popcorn and corn chips are very different foods nutritionally; log them separately.
Meal ideas
- Burrito bowl: rice, black beans, sweet corn, salsa, grilled chicken and avocado.
- Tuna and sweet corn salad with Greek yogurt dressing in a whole-grain wrap.
- Grilled corn on the cob with chili and lime alongside lean steak.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 19 Vegetables
| Protein per 100 kcal | 3.8 g | #15 of 19 |
| Protein per 100 g | 3.3 g | #4 of 19 |
| Fiber per 100 g | 2.7 g | #6 of 19 |
| Lowest calories per 100 g | 86 kcal | #19 of 19 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Beetroot (raw)
43 kcal · P 1.6 · C 9.6 · F 0.2
→Bell pepper, red (raw)
31 kcal · P 1 · C 6 · F 0.3
→Cucumber, with peel (raw)
15 kcal · P 0.7 · C 3.6 · F 0.1
→Onion (raw)
40 kcal · P 1.1 · C 9.3 · F 0.1
→Tomato, red (raw)
18 kcal · P 0.9 · C 3.9 · F 0.2
→Cabbage, green (raw)
25 kcal · P 1.3 · C 5.8 · F 0.1
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in sweet corn, yellow kernels?
Sweet corn, yellow kernels (raw) has about 86 kcal per 100 g, or roughly 77 kcal per 1 medium ear (kernels) (90 g).
How much protein is in sweet corn, yellow kernels?
About 3.3 g of protein per 100 g and 3 g per 1 medium ear (kernels). That works out to 3.8 g per 100 kcal, so it's not primarily a protein source.
Is sweet corn, yellow kernels good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is corn a vegetable or a grain?
Sweet corn picked fresh is eaten as a vegetable, while dried corn used for flour and popcorn is a cereal grain. Nutritionally fresh sweet corn sits in between, with more starch than typical vegetables.
Is canned corn as good as fresh?
Canned corn keeps most of its fiber and carbohydrate and is very convenient. The main difference is that some brands add salt or sugar, so choose no-added versions and drain the liquid.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.