Calories in Corn 🌽
Per 1 medium ear (90g)
Nutrition Facts
Serving: 1 medium ear (90g)
About Corn
Corn is a nutrient-packed vegetable with a sweet starchy taste profile. At just 88 calories per 1 medium ear (90g), it delivers an impressive array of vitamins and minerals without adding many calories to your daily intake. Known especially for energy production, corn is a cornerstone of healthy eating. It works beautifully raw, steamed, roasted, or added to soups and stir-fries.
Health Benefits of Corn
Rich in Thiamin
Corn is an excellent source of thiamin, a nutrient essential for energy production. Including corn in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Low-Calorie Nutrient Density
At only 88 calories per serving, corn packs a remarkable amount of vitamins and minerals relative to its calorie count. This makes it one of the most nutrient-dense foods you can add to your plate.
Potassium for Heart Health
With 243mg of potassium per serving, corn helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Corn can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of corn and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| ½ cup (45g) | 44 | 9.5g | 1.6g | 0.7g |
| Small serving (68g) | 66 | 14.2g | 2.5g | 1.0g |
| 1 cup (90g) | 88 | 19.0g | 3.3g | 1.4g |
| 1.5 cups (135g) | 132 | 28.5g | 4.9g | 2.1g |
| 2 cups (180g) | 176 | 38.0g | 6.6g | 2.8g |
| Large serving (270g) | 264 | 57.0g | 9.9g | 4.2g |
Is Corn Good for Weight Loss?
Corn can be a valuable part of a weight loss plan. At 88 calories per 1 medium ear (90g), it provides good nutritional value without excessive calories. Its fiber content (2.1g) helps promote satiety, keeping you full between meals. The key to including corn in a weight loss diet is portion awareness. Use Calory to track your servings and ensure you stay within your daily calorie target while still enjoying the foods you love.
Corn and Popular Diets
How corn fits into common eating plans:
Frequently Asked Questions
How many calories in corn?
Corn (1 medium ear (90g)) contains approximately 88 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is corn good for weight loss?
Yes, corn is a great choice for weight loss at only 88 calories per serving. The fiber content helps keep you full between meals. Include it as part of a balanced diet with adequate protein for best results.
What is the best way to cook corn?
For maximum nutrition, steaming or lightly sauteing corn preserves the most vitamins and minerals. Roasting brings out natural sweetness and adds flavor. Eating it raw (when applicable) retains heat-sensitive nutrients. Avoid boiling for extended periods, which can leach water-soluble vitamins.
How should I store corn?
Store fresh corn in a cool place or refrigerator to maximize shelf life. Most vegetables last longest in the crisper drawer of your refrigerator. You can also freeze corn for longer storage. Frozen varieties retain most of their nutritional value and are often more affordable.
Track Corn in Calory
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