Sweet corn nutrition facts

Sweet corn (1 ear medium (6-3/4" to 7-1/2" long), 103 g) has 99 calories, 3.5 g protein, 2.5 g fiber, 1.5 g fat. It is a good source of pantothenic acid and niacin.

Pantothenic acid 16% DVNiacin 11% DV Fiber 8.8% DV Vitamin B6 8.4% DV Thiamin 8% DV

Nutrition Facts

Serving size1 ear medium (6-3/4" to 7-1/2" long) (103 g)

Calories99

Total Fat 1.5g2%

Saturated Fat 0.2g1%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 1mg0%

Total Carbohydrate 21.6g7.9%

Dietary Fiber 2.5g8.8%

Total Sugars 4.7g

Protein 3.5g7%

Vitamin D 0µg0%

Calcium 3mg0.2%

Iron 0.5mg2.6%

Potassium 225mg4.8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 12%
■ Fat 12%
■ Carbohydrate 76%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-0.2

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 20 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in sweet corn

Nutrient	Per 1 ear medium (6-3/4" to 7-1/2" long)	% Daily Value
Macronutrients
Calories	99 kcal	4.9%
Protein	3.5 g	7%
Total fat	1.5 g	2%
Carbohydrate	21.6 g	7.9%
Fiber	2.5 g	8.8%
Sugars	4.7 g	no DV
Fats
Saturated fat	0.2 g	1%
Trans fat	0 g	no DV
Monounsaturated fat	0.4 g	no DV
Polyunsaturated fat	0.6 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.6 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	5.7 mg	6.3%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.06 mg	4.5%
Niacin (B3)	1.7 mg	11%
Pantothenic acid (B5)	0.82 mg	16%
Vitamin B6	0.14 mg	8.4%
Folate (DFE)	24 µg	5.9%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	13 µg	1.5%
Vitamin E	0.09 mg	0.6%
Vitamin D	0 µg	0%
Vitamin K	0.4 µg	0.3%
Choline	30 mg	5.4%
Minerals
Sodium	1 mg	0%
Calcium	3 mg	0.2%
Iron	0.5 mg	2.6%
Magnesium	27 mg	6.4%
Phosphorus	79 mg	6.3%
Potassium	225 mg	4.8%
Zinc	0.6 mg	5.8%
Copper	0.05 mg	5.6%
Manganese	0.17 mg	7.5%
Selenium	0.2 µg	0.4%
Carotenoids
Beta-carotene	68 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	933 µg	no DV
Other
Caffeine	0 mg	no DV
Water	76 g	no DV
Amino acids
Tryptophan	0.024 g	no DV
Threonine	0.137 g	no DV
Isoleucine	0.137 g	no DV
Leucine	0.369 g	no DV
Lysine	0.145 g	no DV
Methionine	0.071 g	no DV
Phenylalanine	0.16 g	no DV
Valine	0.197 g	no DV
Histidine	0.094 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	96 kcal	4.8%
Protein	3.4 g	6.8%
Total fat	1.5 g	1.9%
Carbohydrate	21 g	7.6%
Fiber	2.4 g	8.6%
Sugars	4.5 g	no DV
Fats
Saturated fat	0.2 g	1%
Trans fat	0 g	no DV
Monounsaturated fat	0.4 g	no DV
Polyunsaturated fat	0.6 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.59 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	5.5 mg	6.1%
Thiamin (B1)	0.09 mg	7.8%
Riboflavin (B2)	0.06 mg	4.4%
Niacin (B3)	1.7 mg	11%
Pantothenic acid (B5)	0.79 mg	16%
Vitamin B6	0.14 mg	8.2%
Folate (DFE)	23 µg	5.8%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	13 µg	1.4%
Vitamin E	0.09 mg	0.6%
Vitamin D	0 µg	0%
Vitamin K	0.4 µg	0.3%
Choline	29 mg	5.3%
Minerals
Sodium	1 mg	0%
Calcium	3 mg	0.2%
Iron	0.5 mg	2.5%
Magnesium	26 mg	6.2%
Phosphorus	77 mg	6.2%
Potassium	218 mg	4.6%
Zinc	0.6 mg	5.6%
Copper	0.05 mg	5.4%
Manganese	0.17 mg	7.3%
Selenium	0.2 µg	0.4%
Carotenoids
Beta-carotene	66 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	906 µg	no DV
Other
Caffeine	0 mg	no DV
Water	73 g	no DV
Amino acids
Tryptophan	0.023 g	no DV
Threonine	0.133 g	no DV
Isoleucine	0.133 g	no DV
Leucine	0.358 g	no DV
Lysine	0.141 g	no DV
Methionine	0.069 g	no DV
Phenylalanine	0.155 g	no DV
Valine	0.191 g	no DV
Histidine	0.091 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	27 kcal	1.4%
Protein	1 g	1.9%
Total fat	0.4 g	0.5%
Carbohydrate	5.9 g	2.2%
Fiber	0.7 g	2.4%
Sugars	1.3 g	no DV
Fats
Saturated fat	0.1 g	0.3%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.17 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.6 mg	1.7%
Thiamin (B1)	0.03 mg	2.2%
Riboflavin (B2)	0.02 mg	1.2%
Niacin (B3)	0.5 mg	3%
Pantothenic acid (B5)	0.22 mg	4.5%
Vitamin B6	0.04 mg	2.3%
Folate (DFE)	7 µg	1.6%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	4 µg	0.4%
Vitamin E	0.03 mg	0.2%
Vitamin D	0 µg	0%
Vitamin K	0.1 µg	0.1%
Choline	8 mg	1.5%
Minerals
Sodium	0 mg	0%
Calcium	1 mg	0.1%
Iron	0.1 mg	0.7%
Magnesium	7 mg	1.8%
Phosphorus	22 mg	1.7%
Potassium	62 mg	1.3%
Zinc	0.2 mg	1.6%
Copper	0.01 mg	1.5%
Manganese	0.05 mg	2.1%
Selenium	0.1 µg	0.1%
Carotenoids
Beta-carotene	19 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	257 µg	no DV
Other
Caffeine	0 mg	no DV
Water	21 g	no DV
Amino acids
Tryptophan	0.007 g	no DV
Threonine	0.038 g	no DV
Isoleucine	0.038 g	no DV
Leucine	0.101 g	no DV
Lysine	0.04 g	no DV
Methionine	0.02 g	no DV
Phenylalanine	0.044 g	no DV
Valine	0.054 g	no DV
Histidine	0.026 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169999 ("Corn, sweet, yellow, cooked, boiled, drained, without salt").

Frequently asked questions

How many calories are in sweet corn?

Sweet corn has 99 calories per 1 ear medium (6-3/4" to 7-1/2" long) (103 g), or 96 calories per 100 g, according to USDA FoodData Central.

How much protein is in sweet corn?

3.5 g of protein per 1 ear medium (6-3/4" to 7-1/2" long), which is 7% of the 50 g Daily Value.

What is sweet corn rich in?

Per serving, sweet corn is richest in Pantothenic acid (B5) at 16% of the Daily Value, Niacin (B3) (11%), Fiber (8.8%), Vitamin B6 (8.4%).

Is sweet corn healthy?

By nutrient density, sweet corn scores 28 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.