Corn Esquites Nutrition Facts: Calories, Macros & Health Benefits
Summary: Corn Esquites contains 155 calories, 4.5g protein, 14g carbs, and 9.5g fat per one cup (120g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one cup (120g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 kcal | 8% |
| Protein | 4.5g | 9% |
| Carbohydrates | 14.0g | 5% |
| Total Fat | 9.5g | 12% |
| Fiber | 1.8g | 6% |
| Sugar | 4.5g | -- |
| Saturated Fat | 3.5g | 18% |
| Cholesterol | 15.0mg | 5% |
| Sodium | 380.0mg | 17% |
| Potassium | 6.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 170.0mg | 944% |
| Magnesium | 0.80mg | 0% |
| Zinc | 100.0mg | 909% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 28.0mcg | 7% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 0.20mcg | 0% |
| Phosphorus | 35.0mg | 3% |
Is Corn Esquites Good for You?
Corn Esquites provides 155 calories per one cup (120g) with 4.5g protein, 14g carbohydrates, and 9.5g fat. It is a source of saturated fat (18% dv), sodium (17% dv), iron (944% dv).
A Mexican-inspired dip made with roasted or charred corn kernels, mayonnaise, cotija cheese, lime juice, chili powder, and cilantro, inspired by elote/esquites street corn.
Key Health Benefits of Corn Esquites
- Saturated Fat (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (944% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (909% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (71% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Corn Esquites Nutrition with Gram
Use Gram to log corn esquites 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 esquites?
Corn Esquites contains 155 calories per one cup (120g).
How much protein is in corn esquites?
Corn Esquites provides 4.5g of protein per one cup (120g).
How many carbs are in corn esquites?
Corn Esquites has 14g of carbohydrates per one cup (120g).
Is corn esquites good for tracking nutrition?
Yes. Corn Esquites can be logged by calories, macros, and micronutrients in the Gram app.
How should I use corn esquites in a meal plan?
Use Corn Esquites 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 esquites and thousands of other foods with the Gram app.