At a glance
- 5.6 g protein and 157 calories per 1 cup (164 g).
- 3.5 g protein per 100 calories: #344 of 536 foods in our USDA list, #53 of 89 in vegetables.
- 3.9 g fiber and 2 mg sodium per serving.
What is corn like to eat?
Sweet corn is eaten fresh on the cob, frozen or canned. Its sweetness works in salads, salsas, soups and tacos, and it pairs well with beans and grilled meat.
How can you eat more corn?
Try this
Grill on the cobMix into a black bean and corn salsaAdd to chowder or chiliToss into a taco bowlIs corn good on a GLP-1?
Corn kernels are small, and a creamy corn soup can be a softer way to eat them. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does corn compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Corn | 1 cup | 5.6 g | 157 | 3.5 g |
| Green peas | 1/2 cup | 4.2 g | 62 | 6.7 g |
| Black beans | 1/2 cup | 5.9 g | 98 | 6 g |
| Potato | 1 medium | 4.5 g | 164 | 2.7 g |
Close to corn per calorie: oats (3.6 g), chia seeds (3.5 g), bread (3.5 g), sunflower seeds (3.4 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Frozen corn keeps well and needs no prep; for canned corn, look for no-salt-added cans.
What's the full nutrition for corn?
| Nutrient | Per 1 cup (164 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 157 | 96 | |
| Protein | 5.6 g | 3.4 g | 11% |
| Fat | 2.5 g | 1.5 g | |
| Saturated fat | 0.3 g | 0.2 g | 2% |
| Carbohydrate | 34.4 g | 21 g | |
| Fiber | 3.9 g | 2.4 g | 14% |
| Sugar | 7.4 g | 4.5 g | |
| Sodium | 2 mg | 1 mg | 0% |
| Calcium | 5 mg | 3 mg | 0% |
| Iron | 0.7 mg | 0.45 mg | 4% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Corn, sweet, yellow, cooked, boiled, drained, without salt". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
