Corn, frozen, cooked, no added fat
Common food
Photo: Wikipedia
Frozen corn kernels, once cooked, offer a sweet, sunny burst of flavor with a satisfying pop and tender bite. This simple preparation preserves the vegetable's natural, vibrant yellow color and fresh taste. It's a low-calorie, high-fiber staple that delivers a solid dose of plant-based energy.
Calorie split: 11% protein · 83% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People adore its natural, buttery sweetness and the cheerful, juicy pop it adds to any dish. It's a beloved, versatile ingredient that brings a touch of summer to winter plates and fits seamlessly into countless cuisines.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause blood-sugar spikes, especially for those managing diabetes. To counteract this, pair it with a source of protein (like black beans) or healthy fat (like avocado) to slow digestion and stabilize energy levels.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Provides a good source of antioxidants like lutein and zeaxanthin.
- Naturally low in fat and contains no added sodium.
- Convenient way to add whole grains and vegetables to meals year-round.
- Offers plant-based protein and essential minerals like magnesium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single ear of corn has an average of 800 kernels arranged in 16 rows, and each silk strand is attached to exactly one kernel.
Full nutrition (USDA data · scales with serving)
| Water | 76.8 g |
| Energy | 81.0 kcal |
| Protein | 2.5 g |
| Total lipid (fat) | 0.67 g |
| Carbohydrate, by difference | 19.2 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 3.1 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.47 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 79.0 mg |
| Potassium, K | 232 mg |
| Sodium, Na | 117 mg |
| Zinc, Zn | 0.63 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 3.5 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 35.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 35.0 ug |
| Choline, total | 21.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 50.0 ug |
| Carotene, alpha | 17.0 ug |
| Cryptoxanthin, beta | 122 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 682 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| 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 | 0.10 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.10 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.20 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.20 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.32 g |
| PUFA 18:2 | 0.31 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Succotash, (corn and limas), canned, with cream style corn — USDA does not publish this profile for Corn.
| Tryptophan | 0.03 g |
| Threonine | 0.11 g |
| Isoleucine | 0.15 g |
| Leucine | 0.23 g |
| Lysine | 0.15 g |
| Methionine | 0.04 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.09 g |
| Valine | 0.16 g |
| Arginine | 0.15 g |
| Histidine | 0.08 g |
| Alanine | 0.14 g |
| Aspartic acid | 0.26 g |
| Glutamic acid | 0.40 g |
| Glycine | 0.10 g |
| Proline | 0.10 g |
| Serine | 0.15 g |
FAQ
Is frozen corn as nutritious as fresh?
Often, yes. Corn is typically flash-frozen at peak ripeness, which locks in nutrients that can degrade in fresh corn during transport and storage.
How do I cook frozen corn for the best texture?
For a crisp-tender bite, steam or microwave it with a splash of water until just heated through. Avoid over-boiling, which can make it mushy.
Can I eat frozen corn without cooking it?
While it's blanched before freezing, it's safest and most palatable when heated. Eating it thawed but uncooked is possible but results in a very firm, starchy texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.81 kcal/g · 13% calories from protein · 2.4 g fiber · 3.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.50 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.