Calories in Corn

100 g of corn has 86 kcal, and 1 ear of corn (105 g) has about 90 kcal.

86 kcalper 100 g

90 kcal in 1 regular ear (105 g)

Low density · 0.86 kcal per g

Protein 3.3g 13% of the calories
Carbs 18.7g 75% of the calories
Fat 1.4g 12% of the calories
Fiber 2g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 21 minutes of walking, or 8 minutes of running, for a 70 kg body - context, not a debt to work off.

Corn nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 regular ear (105 g)
Nutrient	Per 100 g	Per serving
Energy	86kcal	90kcal
Fat	1.4g	1.4g
Saturated Fat	0.33g	0.35g
Unsaturated Fat	1g	1.1g
Carbs	18.7g	19.6g
Sugars	6.3g	6.6g
Fiber	2g	2.1g
Protein	3.3g	3.4g
Salt	0.04g	0.042g
Water	76g	79.9g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	0.43g	0.45g
Polyunsaturated	0.49g	0.51g
Omega-3	0.014g	0.015g
ALA	0.014g	0.015g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.47g	0.5g
AA	0.001g	0.001g
LA	0.47g	0.5g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.15mg	0.16mg
Vitamin B2 (Riboflavin)	0.055mg	0.058mg
Vitamin B3 (Niacin)	1.8mg	1.9mg
Vitamin B6 (Pyridoxine)	0.093mg	0.098mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	42µg	44.1µg
Vitamin A	9µg	9.5µg
Vitamin C	6.8mg	7.1mg
Vitamin D	0IU	0IU
Vitamin E	0.07mg	0.074mg
Vitamin K	0.3µg	0.32µg
Choline	23mg	24.2mg

Calcium	2mg	2.1mg
Copper	0.054mg	0.057mg
Iron	0.52mg	0.55mg
Magnesium	37mg	38.9mg
Phosphorus	89mg	93.5mg
Potassium	270mg	284mg
Selenium	0.6µg	0.63µg
Zinc	0.46mg	0.48mg

Beta-carotene	47µg	49.4µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	644µg	676µg

Cystine	0.026g	0.027g
Histidine	0.089g	0.093g
Isoleucine	0.13g	0.14g
Leucine	0.35g	0.37g
Lysine	0.14g	0.14g
Methionine	0.067g	0.07g
Phenylalanine	0.15g	0.16g
Threonine	0.13g	0.14g
Tryptophan	0.023g	0.024g
Tyrosine	0.12g	0.13g
Valine	0.18g	0.19g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in corn

1 regular ear (105 g) is 90 kcal, about 5% of a 2,000 kcal day.

Medium in sugars6.3 g per 100 g (7% of the daily reference)
Low in fat1.4 g per 100 g
Low in saturated fat0.33 g per 100 g
Low in salt0.04 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of corn

50 g	43 kcal
100 g	86 kcal
105 g1 regular ear	90 kcal
200 g	172 kcal
210 g2 servings	181 kcal

Any amount g 90 kcal

Foods with similar calories

Other published foods within reach of 86 kcal per 100 g, so the number has something to sit against.

Tofu 25 kcal less 61kcal / 100 g

Potato 7 kcal more 93kcal / 100 g

Peas 25 kcal less 61kcal / 100 g

Lentils 29 kcal more 115kcal / 100 g

Kidney beans 40 kcal more 126kcal / 100 g

Sweet potato 4 kcal less 82kcal / 100 g

Questions about corn

1 ear of corn (105 g) has about 90 kcal, and 100 g has 86 kcal.

1 ear of corn (105 g) has 2.1 g of fiber, and 100 g has 2 g.

1 ear of corn (105 g) has 6.6 g of sugar, and 100 g has 6.3 g.

It depends on how it is prepared. Per 100 g: raw 86 kcal, cooked, canned, no added fat 67 kcal, cooked, frozen, oil added 105 kcal, cooked, fat added 88 kcal, cooked, restaurant 119 kcal. This page shows corn (raw).

100 g of corn covers this much of an adult's daily need: folate 21%.

Yes, fully plant-based with no animal products.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 ear of corn (105 g) has about 90 kcal. The calorie calculator works out how many you need.

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