Corn: Calories, Nutrition Facts, and Health Benefits (2026)

Corn contains 132 calories per 1 cup or 1 ear (154 g), along with 5 g of protein and 3.1 g of fiber. It also provides 10.5 mg of vitamin C, contributing to 12% of the daily value.

This page explores the nutritional profile of corn, including its calorie content, macronutrients, and health benefits. We will also examine its impact on blood sugar and how it compares to other vegetables.

Corn Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for corn per 1 cup or 1 ear (154 g) and per 100 g.

Values are for 1 cup / 1 ear (154 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	132	86	7%
Protein	5.0 g	3.3 g	10%
Carbohydrates	28.8 g	18.7 g	10%
Fiber	3.1 g	2.0 g	11%
Sugar	9.6 g	6.3 g	-
Fat	2.1 g	1.4 g	3%
Vitamin C	10.5 mg	6.8 mg	12%
Potassium	416 mg	270 mg	9%
Folate	65 mcg	42 mcg	16%
Magnesium	57 mg	37 mg	14%

About 75% of corn calories come from carbohydrates, 13% from protein and 12% from fat.

Corn by Health Goal

Here we present how corn rates for common dietary goals, including its suitability for various health-focused diets.

Goal	Rating	Why
Weight loss	Fair	132 calories per serving with 3.1 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 13 per serving
Immunity	Fair	Provides 10.5 mg vitamin C (12% DV)
Digestion	Good	3.1 g fiber per serving supports regularity
Heart health	Excellent	Potassium (416 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (5 g); best as a vitamin-rich choice, not a protein source

Corn and Blood Sugar

Glycemic index: 52. Glycemic load: 13 per serving.

Corn has a glycemic index of about 52 and a glycemic load of around 13 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Corn Compares to Other Vegetables

The comparison table highlights how corn stacks up against other vegetables in terms of nutrition.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Corn	86	6.3	2.0	6.8
Peas	81	5.7	5.7	40.0
Potato	77	0.8	2.1	19.7
Edamame	121	2.2	5.2	6.1

Corn Myths, Checked

Corn has no nutritional value , False. Corn provides fiber, B vitamins and antioxidants like lutein.

Corn is just empty starch , Misleading. It is starchy but also brings fiber and antioxidants; sweet corn is fine in moderation.

How to Track Corn

Vegetable portions and cooking method both change the numbers, so the same corn can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log corn accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of corn?

One cup of corn contains 132 calories. This makes it a relatively low-calorie food option, suitable for various diets.

Is corn good for weight loss?

Corn can be part of a weight loss diet when consumed in moderation. Its fiber content of 3.1 g per cup can help with satiety.

Can people with diabetes eat corn?

People with diabetes can eat corn, but portion control is important due to its glycemic index of about 52 and glycemic load of about 13.

How much fiber is in corn?

Corn provides 3.1 g of fiber per cup, which contributes to digestive health and can help maintain a healthy weight.

Is corn high in sugar?

Corn contains 9.6 g of sugar per cup. While this is not excessively high, it is important to consider in the context of overall sugar intake.

Is corn a vegetable, grain, or fruit?

Botanically, corn is classified as a fruit because it develops from the flower of the corn plant. However, it is commonly referred to as a vegetable in culinary contexts.

Key Takeaways

• Corn has 132 calories per 1 cup or 1 ear (154 g).
• It provides 5 g of protein and 3.1 g of fiber.
• Corn contains 10.5 mg of vitamin C, which is 12% of the daily value.
• The glycemic index of corn is about 52, indicating moderate blood sugar impact.
• Corn has 9.6 g of sugar per cup, which is relatively moderate.
• It is classified as a fruit but is commonly treated as a vegetable in cooking.