Sweetcorn
A whole grain eaten as a vegetable, with fibre, folate and the eye carotenoid zeaxanthin.
Nutrition per 100 g
Standardised to 100 g of sweetcorn, cooked for fair comparison. Typical serving: 1 cup kernels, cooked (164 g) — 143 kcal per 164 g serving.
| Nutrient | Per 100 g | Per serving (164 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 87 kcal | 143 kcal | 100 kcal |
| Protein | 2.9 g | 4.7 g | 3.3 g |
| Carbohydrate | 18.9 g | 31 g | 21.7 g |
| Fat | 1.1 g | 1.8 g | 1.3 g |
| Fibre | 2.2 g | 3.6 g | 2.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of sweetcorn, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (164 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0.016 mg | <1% |
| Vitamin K | 0.5 µg | 0.82 µg | <1% |
| Thiamin | 0.057 mg | 0.093 mg | 5% |
| Riboflavin | 0.028 mg | 0.046 mg | 2% |
| Niacin | 1 mg | 1.6 mg | 6% |
| Vitamin B6 | 0.083 mg | 0.14 mg | 5% |
| Folate | 18 µg | 29.5 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.34 mg | 0.56 mg | 7% |
| Choline | 6.9 mg | 11.3 mg | 1% |
| Minerals | |||
| Calcium | 10 mg | 16.4 mg | <1% |
| Iron | 0.96 mg | 1.6 mg | 5% |
| Magnesium | 32 mg | 52.5 mg | 8% |
| Phosphorus | 40 mg | 65.6 mg | 3% |
| Potassium | 68 mg | 112 mg | 1% |
| Sodium | 5 mg | 8.2 mg | <1% |
| Zinc | 0.57 mg | 0.93 mg | 5% |
| Selenium | 0.6 µg | 0.98 µg | 1% |
| Copper | 0.075 mg | 0.12 mg | 8% |
| Manganese | 0.61 mg | 1 mg | 27% |
Source: USDA FoodData Central — Bulgur, cooked
% 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 sweetcorn?
- Lutein and zeaxanthin content is high for a starchy food, relevant to eye health.
- Frozen kernels are cheap, fast and nutritionally solid.
- Sweet enough that children eat it without negotiation.
How to include it
- Char cobs on a griddle and finish with lime and chilli.
- Stir kernels through black bean salads.
- Blitz into a chowder with potato and smoked paprika.
Things to consider
- More carbohydrate-dense than green vegetables — count it as a starch.
- Tinned versions may contain added sugar and salt.
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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A legume providing fibre, plant protein and a substantial amount of folate.
- kcal
- 132
- protein
- 8.9 g
- fibre
- 8.7 g
per 100 g · Typical serving: 100 g cooked
Pinto Beans, cooked
The highest-fibre common bean: over 15 g per cooked cup, with 15 g of protein alongside.
- kcal
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- fibre
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