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Corn is a starchy food that gives you carbohydrate, some fiber and protein, several B vitamins and the yellow carotenoids lutein and zeaxanthin. One medium ear of raw yellow sweet corn has about 88 calories and 2 grams of fiber in USDA data. Is corn healthy? Plain sweet corn, frozen kernels and air-popped popcorn are nutritious choices for most people; the less helpful versions are the ones heavy with butter, salt or sugar. This guide covers corn nutrition per serving, how sweet corn compares with canned corn and popcorn, gluten and GMO facts, and who may want to pay attention to portions.
Peptide Labs does not sell corn or corn products. This article is general nutrition information, not medical advice. If you have diabetes, celiac disease or another condition managed with diet, ask your clinician or a registered dietitian how corn fits your plan.
Key Takeaways
- A medium ear of raw yellow sweet corn has about 88 calories, 19 grams of carbohydrate and 2 grams of fiber in USDA data.
- Sweet corn counts as a starchy vegetable; popcorn and whole-grain cornmeal count as whole grains.
- Yellow corn holds far more lutein and zeaxanthin than white corn in USDA data.
- Corn is naturally gluten-free, but cross-contact with wheat can happen during processing.
- FDA says most US corn is GMO and most of it feeds livestock or becomes ingredients like corn syrup.
Corn nutrition per ear of sweet corn
These values are from the USDA SR Legacy entry for raw yellow sweet corn (FDC 169998), scaled to the kernels from one medium ear, which USDA weighs at 102 grams. The %DV column uses FDA Daily Values; lutein and zeaxanthin have no Daily Value.
| Nutrient | 1 medium ear, raw (102 g kernels) | %DV |
|---|---|---|
| Calories | 88 | n/a |
| Carbohydrate | 19.1 g | 7% |
| Starch | 5.8 g | n/a |
| Total sugars | 6.4 g | n/a |
| Fiber | 2.0 g | 7% |
| Protein | 3.3 g | 7% |
| Fat | 1.4 g | n/a |
| Thiamin | 0.16 mg | 13% |
| Folate | 43 mcg DFE | 11% |
| Niacin | 1.8 mg | 11% |
| Magnesium | 38 mg | 9% |
| Potassium | 275 mg | 6% |
| Vitamin C | 6.9 mg | 8% |
| Lutein + zeaxanthin | 657 mcg | no DV |
Sweet corn is about 76% water in USDA data, while dried white corn grain is about 10% water and has 365 calories per 100 grams, which shows how much drying concentrates the same plant. Compared with most green vegetables, sweet corn has more carbohydrate and calories, which is one reason it is grouped differently; our starchy vegetable guide explains those groups. For fiber comparisons across foods, see high-fiber foods.
Sweet corn, frozen, canned and popcorn compared
The form of corn and how it is cooked change the numbers, especially sodium. The table uses USDA SR Legacy values per common serving.
| Corn food (FDC ID) | Serving | Calories | Carbohydrate (%DV) | Fiber (%DV) | Protein (%DV) | Sodium (%DV) |
|---|---|---|---|---|---|---|
| Sweet corn, yellow, raw (169998) | 1 medium ear, 102 g | 88 | 19.1 g (7%) | 2.0 g (7%) | 3.3 g (7%) | 15 mg (1%) |
| Sweet corn, boiled, no salt (169999) | 1 cup, 149 g | 143 | 31.3 g (11%) | 3.6 g (13%) | 5.1 g (10%) | 1 mg (0%) |
| Frozen kernels, boiled, no salt (168399) | 1 cup, 165 g | 134 | 31.8 g (12%) | 4.0 g (14%) | 4.2 g (8%) | 2 mg (0%) |
| Canned whole kernel, drained (169214) | 1 cup, 164 g | 110 | 23.5 g (9%) | 3.3 g (12%) | 3.8 g (8%) | 336 mg (15%) |
| Canned cream style (169215) | 1 cup, 256 g | 184 | 46.4 g (17%) | 3.1 g (11%) | 4.5 g (9%) | 668 mg (29%) |
| Popcorn, air-popped (167959) | 3 cups, 24 g | 93 | 18.7 g (7%) | 3.5 g (12%) | 3.1 g (6%) | 2 mg (0%) |
Frozen kernels without added salt are close to fresh boiled corn. Regular canned corn adds sodium, and cream-style corn adds more carbohydrate and sodium per cup. Air-popped popcorn offers a lot of volume for its calories, and the Dietary Guidelines count it as a whole grain; butter, oil, salt and caramel coatings change the picture quickly.
Yellow corn vs white corn
Per 100 grams of raw kernels, yellow sweet corn lists 644 micrograms of lutein plus zeaxanthin in USDA data, while white sweet corn lists just 34. The white entry has slightly more fiber and fewer sugars, and no vitamin A activity. These carotenoids are covered in more depth in our lutein guide.
Is corn healthy? Whole grain, vegetable or both
Corn sits in two food groups. The Dietary Guidelines for Americans 2020-2025 list corn among starchy vegetables and list popcorn and whole-grain cornmeal among whole grains. Products such as corn grits and masa count as refined grains. That flexibility is part of corn’s appeal: it adds fiber, B vitamins and filling carbohydrate to meals.
The Dietary Guidelines also note that young people often eat starchy vegetables like corn “in forms that are fried or prepared with additions such as butter and salt.” That is the practical issue with corn: the preparation, not the kernel. Corn-based snacks, sweetened cereals and drinks made with corn syrup are different foods from an ear of corn; our refined carbs guide and corn syrup sweetener guide cover those.
Corn, niacin and why tortillas are made the way they are
Peer-reviewed historical studies describe how the niacin in maize is poorly available unless the grain is processed by nixtamalization, a traditional method of cooking it in an alkaline solution that is still used for tortillas and tamales. Where people lived mostly on unprocessed maize, the niacin deficiency disease pellagra followed, including an epidemic in the southeastern United States from 1906 to 1940. Today a varied diet supplies niacin from many foods; our niacin guide has the details.
Is corn gluten free?
Yes. Corn does not contain gluten; under FDA labeling rules the gluten-containing grains are wheat, rye and barley and their crossbreeds. NIDDK’s celiac disease eating guide lists flour made from corn among gluten-free foods that are safe to eat. The catch is cross-contact: corn products made in facilities that also process wheat can pick up gluten. People with celiac disease should look for a gluten-free label, which means less than 20 parts per million of gluten, and talk with their clinician or dietitian. Cornmeal, grits and polenta follow the same rule.
GMO corn: what the FDA says
According to the FDA, corn is the most commonly grown crop in the United States, and most of it is GMO; in 2020, 92% of corn planted was GMO corn. FDA explains that most GMO corn is made to resist insect pests or tolerate herbicides, and that while some goes into processed foods and drinks, most of it is used to feed livestock and poultry. GMO crops are also used to make ingredients such as cornstarch, corn syrup and corn oil.
Who may want to pay attention
- Young children: the Dietary Guidelines list popcorn among foods that can be a choking hazard for infants and young children.
- Diabetes or carbohydrate counting: corn is a carbohydrate food, so portions matter for anyone tracking carbs; your care team can help with planning. Our low-glycemic foods guide and low-carb foods guide give context.
- Sodium limits: choose fresh, frozen or no-salt-added canned corn.
- Allergy: corn is not one of the nine major food allergens under US law, but any food can cause a reaction in some people, so check ingredient lists if corn bothers you.
Simple ways to enjoy corn
Grilled or boiled ears in summer, frozen kernels in soups and stir-fries, corn and black bean salads, and plain popcorn seasoned with herbs are all easy options. Corn and tomatoes make a classic salsa; see our tomatoes guide for that half of the bowl.
Frequently Asked Questions
How many calories are in an ear of corn?
The kernels from a medium raw ear of yellow sweet corn (102 grams) have about 88 calories in USDA data; a medium boiled ear has about 99.
Is corn a vegetable or a grain?
Both. Sweet corn is counted as a starchy vegetable in the Dietary Guidelines, while popcorn and whole-grain cornmeal count as whole grains.
Is popcorn healthy?
Air-popped popcorn is a whole grain with 3.5 grams of fiber per 3 cups in USDA data. Added butter, salt or sugar coatings change its nutrition.
Is canned corn as good as fresh?
Drained canned corn has similar fiber per cup but adds sodium unless it is a no-salt-added product.
Is corn gluten free?
Yes, corn is naturally gluten-free, but people with celiac disease should choose products labeled gluten-free because of possible cross-contact.
Is sweet corn high in sugar?
Raw yellow sweet corn has about 6.4 grams of sugars per medium ear in USDA data, with the rest of its carbohydrate mostly starch and fiber.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Tomatoes: Nutrition Facts, Lycopene and Are Tomatoes Healthy?, Starchy Vegetables: List, USDA Nutrition and Non-Starchy Swaps, Cornmeal: Nutrition, Types and Cornmeal vs Corn Flour, Popcorn: Nutrition Facts, Air-Popped vs Microwave, Is It Healthy?, Types of Corn: Dent, Flint, Flour, Sweet and Popping Kernels.