Corn Nutrition Facts
A 100 g serving of corn contains 86 kcal, 3.2g protein (lime), 1.4g fat (pink) and 19g carbohydrate (blue). It has modest fiber and 6.3g sugar. Its other nutrient values are modest — see the full breakdown below.
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
How Cooking Changes The Numbers
Per 100 g, from each preparation's own USDA data.
| Preparation | Kcal | Protein | Fat | Carbs | Note |
|---|---|---|---|---|---|
| Raw | 86 | 3.2 g | 1.4 g | 19 g | Reference entry |
| With salt | 96 | 3.4 g | 1.5 g | 21 g | Cooked, boiled, drained, with salt |
| Without salt | 96 | 3.4 g | 1.5 g | 21 g | Cooked, boiled, drained, without salt |
Understanding Corn Nutrition
Corn is a low-calorie vegetable that delivers fiber, vitamins and minerals for very few calories. At 86 kcal per 100 g serving, it provides 3.2g of protein, 19g of carbohydrate and 1.4g of fat. Corn is particularly rich in magnesium, delivering 37mg — 9% of the daily value — in a single serving. It has modest fiber and 6.3g sugar.
For athletes and anyone tracking macros, corn is a straightforward source of carbohydrate energy, useful around training for topping up glycogen. Its fiber and micronutrient content makes it a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of corn?
A 100 g serving of corn has 86 kcal, 3.2g protein, 1.4g fat and 19g carbohydrate.
How much protein is in corn?
3.2g per 100 g serving.
Is corn high in sugar or fiber?
It has modest fiber and 6.3g sugar — 2.0g fiber and 6.3g sugar per 100 g serving.
Which nutrients is corn richest in?
No single micronutrient stands out sharply — see the full breakdown below.
Is corn good for tracking macros?
For athletes and anyone tracking macros, corn is a straightforward source of carbohydrate energy, useful around training for topping up glycogen.
Does cooking corn change its nutrients?
Cooked corn runs about 12% higher in calories per equivalent serving compared to the raw reference — see the cooking table above for specific preparations.
Log the corn in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Corn, sweet, yellow, raw (FDC ID 169998), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.