Corn on the Cob
Corn on the Cob is an everyday vegetable or savoury staple used in home cooking worldwide.
Nutrition per 100 g
Standardised to 100 g of corn on the cob for fair comparison. Typical serving: 100 g — 96 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 96 kcal | 96 kcal | 100 kcal |
| Protein | 3.4 g | 3.4 g | 3.5 g |
| Carbohydrate | 21 g | 21 g | 21.9 g |
| Fat | 1.5 g | 1.5 g | 1.6 g |
| Fibre | 2.4 g | 2.4 g | 2.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of corn on the cob, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 13 µg | 13 µg | 1% |
| Vitamin C | 5.5 mg | 5.5 mg | 6% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.09 mg | 0.09 mg | <1% |
| Vitamin K | 0.4 µg | 0.4 µg | <1% |
| Thiamin | 0.093 mg | 0.093 mg | 8% |
| Riboflavin | 0.057 mg | 0.057 mg | 4% |
| Niacin | 1.7 mg | 1.7 mg | 11% |
| Vitamin B6 | 0.14 mg | 0.14 mg | 8% |
| Folate | 23 µg | 23 µg | 6% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.79 mg | 0.79 mg | 16% |
| Choline | 29.1 mg | 29.1 mg | 5% |
| Minerals | |||
| Calcium | 3 mg | 3 mg | <1% |
| Iron | 0.45 mg | 0.45 mg | 3% |
| Magnesium | 26 mg | 26 mg | 6% |
| Phosphorus | 77 mg | 77 mg | 6% |
| Potassium | 218 mg | 218 mg | 5% |
| Sodium | 1 mg | 1 mg | <1% |
| Zinc | 0.62 mg | 0.62 mg | 6% |
| Selenium | 0.2 µg | 0.2 µg | <1% |
| Copper | 0.049 mg | 0.049 mg | 5% |
| Manganese | 0.17 mg | 0.17 mg | 7% |
Source: USDA FoodData Central — Corn, sweet, yellow, cooked, boiled, drained, without salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat corn on the cob?
- Micronutrients for relatively few calories when portions stay reasonable.
- Corn on the Cob is an everyday vegetable or savoury staple used in home cooking worldwide.
How to include it
- Cook simply with olive oil and an acid, or eat raw where appropriate.
- Typical pairing ideas: Olive oil, Garlic, Lemon.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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