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Corn

Corn

EverydayFresh

Fresh corn is a sweet cereal grain consumed as a vegetable, recognized by its tightly packed rows of plump, juicy kernels on a cylindrical cob. This naturally gluten-free food provides energizing complex carbohydrates along with beneficial fiber and eye-supporting antioxidants like lutein and zeaxanthin. The kernels are typically eaten boiled, grilled, or steamed on the cob, or removed for use in salads and salsas, offering both sweet flavor and satisfying crunch.

Macro Impact

A 1 ear serving contains 77 calories, 3g protein, 17g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 77 calories?
Walking3.5 mph, moderate pace
18 min
YogaModerate effort, gentle pace
13 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size1 ear (90 g)
Amount per serving
Calories77
% Daily Value*
Total Fat1g
2%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.3g
Cholesterol0mg
0%
Sodium11mg
0%
Total Carbohydrate17g
6%
Dietary Fiber2g
9%
Total Sugars5g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium2mg
0%
Iron0.6mg
3%
Potassium231mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
17 / 275 g
6%
Fiber
2 / 28 g
9%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
8%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
11%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
8%
Threonine
0 / 1 g
13%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
8%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
6%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
32 / 400 mcg
8%
Vitamin A
3 / 800 mcg
0%
Vitamin C
5 / 83 mg
6%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
2 / 1k mg
0%
Copper
0 / 1 mg
5%
Iron
1 / 13 mg
5%
Magnesium
25 / 370 mg
7%
Manganese
0 / 2 mg
7%
Phosphorous
72 / 700 mg
10%
Potassium
231 / 3k mg
8%
Selenium
0 / 55 mcg
1%
Sodium
11 / 2.3k mg
0%
Zinc
0 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
1 / 45 mcg
3%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
70 g
Caffeine
0 mg
Choline
21 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Corn, sweet, yellow and white kernels,  fresh, raw. USDA Foundational Foods. FDC ID 2710826.
  2. 2.Corn, sweet, white, raw. USDA Standard Reference, Legacy. Food ID 168538.
  3. 3.Corn, sweet, yellow, raw. USDA Standard Reference, Legacy. Food ID 169998.
  4. 4.Corn, fresh on cob, raw. Australian Nutrient Database. Public Food Key F003209.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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