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Here’s a chart outlining the approximate nutritional values for one medium ear of yellow sweet corn (about 90 grams), cooked and with the kernels removed:
These values are approximate and can vary depending on factors such as the variety of corn and cooking method.
| Nutrient | Amount |
|---|---|
| Calories | 77 |
| Total Fat | 1.1 grams |
| Saturated Fat | 0.2 grams |
| Trans Fat | 0 grams |
| Cholesterol | 0 mg |
| Sodium | 1 mg |
| Potassium | 270 mg |
| Total Carbohydrate | 17 grams |
| Dietary Fiber | 2.1 grams |
| Sugars | 3.2 grams |
| Protein | 2.9 grams |
| Vitamin A | 10% of DV |
| Vitamin C | 6% of DV |
| Calcium | 0.1% of DV |
| Iron | 1% of DV |
Sweet corn provides an abundance of essential vitamins and phytochemicals, including A, B9 and E; magnesium, potassium and folate; flavonoids, carotenoids and phenolic acids. In addition, sweet corn contains high levels of fiber, as well as plant compounds known as antioxidants that combat free radicals associated with chronic illness.
One ear of corn contains about 88 calories when eaten raw without butter or other add-ins, similar to other non-starchy vegetables like tomatoes and cucumbers. Furthermore, corn is also an excellent source of soluble fiber which helps lower cholesterol levels as well as blood glucose levels in people living with type 2 diabetes.
Corn has a moderately low glycemic index of 55, making it an appropriate food choice for diabetics and others with blood sugar issues. However, as corn contains more carbohydrates than non-starchy vegetables like spinach.
Corn is an essential source of whole grains for optimal health. The phytochemicals present in its kernel, germ and bran act as natural antioxidants to lower your risk of cardiovascular disease, type 2 diabetes, obesity and cancer.
As well as providing high levels of fiber, raw corn offers significant amounts of vitamins C, K and B6, magnesium and potassium. Processed versions may offer less nutrition with excessive levels of refined carbohydrates, trans fats, sodium content and unhealthy saturated and monounsaturated fats present.
An ear of corn contains not only phenolic acids, but it’s also abundant with carotenoid antioxidants lutein and zeaxanthin, two carotenoid antioxidants essential for eye health that may lower macular degeneration risk. They’re also important immune boosters; vitamin A works together with these carotenoid antioxidants to support immunity.
One ear of corn provides 42 micrograms of folic acid, the body’s primary form of vitamin B9. Folate is essential for all adults and plays an integral part in helping prevent birth defects such as neural tube defects in babies. Pregnancy requires it, while research links foliate consumption with healthy eyesight. Furthermore, folate may protect against certain forms of cancer.
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