Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Sweet white corn provides 86 kcal and 3.2 g of protein per 100 g, making it a nutritious addition to meals. Pair it with beans for a balanced vegetarian dish or enjoy it as a side with grilled meats.

corn sweet white
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Corn, sweet, white

🔥 86 Calories
💪 3.2g Protein
⚡ 19g Carbohydrates
🥑 1.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Corn, sweet, white
Energy density
Moderate
86 kcal per 100g
Macro energy profile
Carb-led
13% Protein · 76% Carbohydrates · 11% Fat
Glycemic profile
Low GI
GI 52 · GL 10
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

86
kcal/100g
Protein
3.2g
Carbohydrates
19g
Fat
1.2g
Glycemic Index:
52

About Corn, sweet, white

Corn, sweet, white is a variety of maize that is known for its tender kernels and sweet flavor. Originating from the Americas, this vegetable has been cultivated for thousands of years and is a staple food in many cultures. Sweet corn is commonly consumed in various forms, including fresh, frozen, and canned, making it a versatile ingredient in numerous dishes from salads to casseroles. Its bright yellow color is a hallmark of its ripeness, and it is often enjoyed during summer months when it's at its peak freshness. Nutritionally, sweet corn is a low-calorie food, providing approximately 86 calories per 100 grams, along with 3.2 grams of protein and 19 grams of carbohydrates. It is low in fat, making it a heart-healthy option. Additionally, sweet corn is a good source of dietary fiber, which aids in digestion, and it contains a variety of vitamins and minerals, including vitamin C, potassium, and B vitamins. This nutrient-dense vegetable can be used in soups, salads, or even grilled as a side dish, making it a delicious and healthy addition to any meal.

Health Benefits

Rich in dietary fiber, promoting digestive health.
Contains antioxidants, which may help reduce inflammation.
A good source of vitamins B and C, supporting overall health.
Low in fat, making it suitable for heart-healthy diets.
Provides energy due to its carbohydrate content.
May help in weight management due to its low-calorie density.
Supports eye health due to the presence of lutein and zeaxanthin.
May aid in blood sugar regulation due to its fiber content.
Contains magnesium, which is important for muscle function.
Versatile ingredient that can enhance the taste and nutrition of various dishes.

Recommended Food Pairings

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Corn and black beans - a protein-rich combination ideal for salads or burritos.
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Corn and tomatoes - enhances flavor and adds nutrients to salsas and salads.
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Corn and avocado - provides healthy fats and a creamy texture for dips.
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Corn and bell peppers - adds crunch and vitamins, perfect for stir-fries.
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Corn and cilantro - fresh herb flavor enhances corn dishes, especially in salsas.

How to Consume

Serving size
1 medium ear (about 150g) or 1 cup cooked corn
Frequency
2-3 times per week
  • •Enjoy fresh corn on the cob during summer.
  • •Add cooked corn to salads for extra sweetness and crunch.
  • •Use frozen corn in soups and stews for added flavor.
  • •Incorporate corn into recipes for cornbread or muffins.
  • •Grill or roast corn for a smoky flavor in side dishes.

Selection & Storage

How to choose:

  • ✓Select ears that feel heavy for their size, indicating plump kernels.
  • ✓Look for bright green husks with moist silk for freshness.
  • ✓Avoid ears with brown or dried silk, as this indicates age.
  • ✓Check for tightly packed kernels that are milky when pressed.
Storage
Store in a cool, dry place; refrigerate for best freshness.
Shelf life
3-5 days refrigerated; up to 6 months frozen.

Warnings & Contraindications

  • ⚠️People with corn allergies should avoid sweet corn.
  • ⚠️Moderation is advised for those managing carbohydrate intake.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber.
  • ⚠️Cooking methods that add excessive fat can negate health benefits.

Frequently Asked Questions

How many calories does Corn, sweet, white have?

Corn, sweet, white contains approximately 86 calories per 100 grams, making it a low-calorie food option that is nutrient-dense.

Is Corn, sweet, white healthy?

Yes, Corn, sweet, white is healthy due to its fiber content, vitamins, and minerals. It supports digestive health and provides energy with minimal fat.

How should Corn, sweet, white be stored?

Store Corn, sweet, white in a cool, dry place. For optimal freshness, refrigerate and consume within 3-5 days, or freeze for longer storage.

What are the benefits of eating Corn, sweet, white?

Eating Corn, sweet, white offers numerous benefits, including digestive health support, energy provision, and being low in fat, making it suitable for various diets.

How much Corn, sweet, white can I eat per day?

A recommended serving size is about 150 grams or 1 medium ear, which can be consumed 2-3 times per week as part of a balanced diet.

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