Corn, sweet, white, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Sweet white corn is a crisp, milky kernel that bursts with natural sweetness and a satisfying pop. Raw, its flavor is bright and grassy, with a tender-crisp texture that softens beautifully when cooked. Nutritionally, it's a solid source of fiber and provides quick energy from its natural sugars and carbohydrates.
💚 Why it's loved
People adore its innate, sunny sweetness that needs little embellishment, making it a beloved snack straight from the cob. Its incredible versatility allows it to shine in everything from fresh salads and salsas to creamy chowders and grilled sides.
⚠️ Watch-outs & how to enjoy it better
Its natural sugars can cause blood-sugar spikes if eaten in large quantities alone. To counteract this, pair it with a source of protein or healthy fat (like cheese, nuts, or avocado) to slow digestion, or opt for smaller portions as part of a balanced meal.
Key benefits
- Good source of dietary fiber for digestive health
- Provides antioxidants like lutein and zeaxanthin for eye health
- Contains B vitamins like thiamine and folate for energy metabolism
- Offers plant-based protein and essential minerals like magnesium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The average ear of sweet corn contains about 800 kernels arranged in an even number of rows, typically 16 or 18.
Full nutrition (scales with serving)
| Water | 76.0 g |
| Energy | 86.0 kcal |
| Energy | 358 kj |
| Protein | 3.2 g |
| Total lipid (fat) | 1.2 g |
| Ash | 0.62 g |
| Carbohydrate, by difference | 19.0 g |
| Fiber, total dietary | 2.7 g |
| Total Sugars | 3.2 g |
| Calcium, Ca | 2.0 mg |
| Iron, Fe | 0.52 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 89.0 mg |
| Potassium, K | 270 mg |
| Sodium, Na | 15.0 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.16 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 6.8 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.7 mg |
| Pantothenic acid | 0.76 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 46.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 46.0 ug |
| Folate, DFE | 46.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 34.0 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.18 g |
| SFA 16:0 | 0.17 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.35 g |
| MUFA 18:1 | 0.35 g |
| Fatty acids, total polyunsaturated | 0.56 g |
| PUFA 18:2 | 0.54 g |
| PUFA 18:3 | 0.02 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.13 g |
| Isoleucine | 0.13 g |
| Leucine | 0.35 g |
| Lysine | 0.14 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.12 g |
| Valine | 0.18 g |
| Arginine | 0.13 g |
| Histidine | 0.09 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.24 g |
| Glutamic acid | 0.64 g |
| Glycine | 0.13 g |
| Proline | 0.29 g |
| Serine | 0.15 g |
FAQ
Is sweet white corn a vegetable or a grain?
Botanically, it's a whole grain (the seed of the grass plant). Nutritionally and culinarily, it's often treated as a starchy vegetable due to its preparation and consumption.
How do I pick the freshest corn?
Look for bright green, tightly wrapped husks with moist, golden silk. The kernels should be plump and milky when pressed with a fingernail. Avoid ears with dry husks or shriveled kernels.
What's the best way to store raw corn?
Keep it in the refrigerator in its husk to retain moisture and sweetness. For best quality, use it within 1-2 days. You can also blanch and freeze kernels for longer storage.