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 | 93.2 kcal |
| Protein | 2.9 g |
| Fat | 0.90 g |
| Carbs | 16.8 g |
| Sugars | 3.0 g |
| Fiber | 2.7 g |
| Starch | 13.4 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.24 g |
| Monounsaturated | 0.040 g |
| Polyunsaturated | 0.49 g |
| Trans | 0 g |
| Omega-3 | 0.35 g |
| Omega-6 | 0.14 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 3.0 mg |
| Iron | 0.42 mg |
| Magnesium | 17.0 mg |
| Phosphorus | 62.0 mg |
| Potassium | 183 mg |
| Sodium | 170 mg |
| Zinc | 0.50 mg |
| Copper | 0.047 mg |
| Manganese | 0.12 mg |
| Selenium | 0.60 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 7.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 4.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.11 mg |
| Thiamin (B1) | 0.027 mg |
| Riboflavin (B2) | 0.030 mg |
| Niacin (B3) | 1.2 mg |
| Pantothenic acid (B5) | 0.22 mg |
| Vitamin B6 | 0.18 mg |
| Folate (B9) | 45.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 4.3 mg |
Other cooking states of Corn
Cooked corn (92 kcal), Dried corn (419 kcal).
