Corn Nutrition Facts: Calories, Macros & Health Benefits
Summary: Corn contains 86 calories, 3.27g protein, 18.7g carbs, and 1.35g fat per one ear (90g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one ear (90g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 86 kcal | 4% |
| Protein | 3.3g | 7% |
| Carbohydrates | 18.7g | 7% |
| Total Fat | 1.4g | 2% |
| Fiber | 2.0g | 7% |
| Sugar | 6.3g | -- |
| Saturated Fat | 0.20g | 1% |
| Sodium | 15.0mg | 1% |
| Potassium | 6.8mg | 0% |
| Calcium | 37.0mg | 3% |
| Iron | 270.0mg | 1500% |
| Magnesium | 0.46mg | 0% |
| Zinc | 89.0mg | 809% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 1.8mg | 104% |
| Vitamin B12 | 0.09mcg | 4% |
| Folate | 42.0mcg | 10% |
| Vitamin E | 0.07mg | 0% |
| Phosphorus | 9.0mg | 1% |
Is Corn Good for You?
Corn provides 86 calories per one ear (90g) with 3.27g protein, 18.7g carbohydrates, and 1.35g fat. It is a source of iron (1500% dv), zinc (809% dv), vitamin b6 (104% dv).
Sweet corn, commonly eaten on the cob or as kernels. Versatile vegetable used as a side dish, in salads, soups, and many cuisines worldwide.
Key Health Benefits of Corn
- Iron (1500% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (809% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (104% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (10% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Corn Nutrition with Gram
Use Gram to log corn and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in corn?
Corn contains 86 calories per one ear (90g).
How much protein is in corn?
Corn provides 3.27g of protein per one ear (90g).
How many carbs are in corn?
Corn has 18.7g of carbohydrates per one ear (90g).
Is corn good for tracking nutrition?
Yes. Corn can be logged by calories, macros, and micronutrients in the Gram app.
How should I use corn in a meal plan?
Use Corn as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track corn and thousands of other foods with the Gram app.