Corn (also known as maize) is a starchy grain-vegetable eaten raw, boiled, grilled, or processed into a wide range of products from tortillas to popcorn, and is a dietary staple across the Americas, Africa and parts of Asia. Per 100 g, raw corn provides 93 kcal, 2.9 g of protein, 0.9 g of fat, 16.8 g of carbohydrates and 2.7 g of dietary fibre, with sugars accounting for 3 g of those carbohydrates. It contributes 183 mg of potassium and 62 mg of phosphorus per 100 g, along with 45 mcg of folate — a notable amount for a grain-category food. No glycemic index value is available for raw corn in this dataset. Corn fits vegan, vegetarian, gluten-free, dairy-free, Mediterranean and low-FODMAP dietary patterns.
How many calories in corn?
Raw corn contains 93 kcal per 100 g. A medium ear of corn weighs roughly 90–100 g of kernels, putting a single cob at around 85–93 kcal depending on size.
How much folate is in corn?
Corn provides 45 mcg of folate per 100 g. That represents a meaningful contribution toward the general adult reference intake of 400 mcg per day, particularly for a food that is often eaten in larger portions.
Is corn gluten-free?
Yes, corn is naturally gluten-free and appears on the gluten-free diet list in this dataset. It is widely used as a wheat substitute in gluten-free cooking, though cross-contamination can occur in heavily processed corn products.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 91.8 kcal |
| Protein | 3.8 g |
| Fat | 1.9 g |
| Carbs | 13.0 g |
| Sugars | 5.6 g |
| Fiber | 4.4 g |
| Starch | 7.4 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.45 g |
| Monounsaturated | 0.60 g |
| Polyunsaturated | 0.68 g |
| Trans | 0 g |
| Omega-3 | 0.020 g |
| Omega-6 | 0.65 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 16.0 mg |
| Iron | 1.2 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 21.0 mg |
| Potassium | 234 mg |
| Sodium | 19.0 mg |
| Zinc | 0.44 mg |
| Copper | 0.029 mg |
| Manganese | 0.11 mg |
| Selenium | 0 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 1.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 2.0 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.042 mg |
| Riboflavin (B2) | 0.047 mg |
| Niacin (B3) | 1.1 mg |
| Vitamin B6 | 0.050 mg |
| Folate (B9) | 11.0 mcg |
Other cooking states of Corn
Raw corn (93 kcal), Dried corn (419 kcal).
