Corn, raw
Common food
Photo: Wikipedia
Raw corn is a crisp, juicy kernel bursting with a milky, sweet flavor and a satisfying pop. Nutritionally, it's a light, low-calorie source of quick energy, offering a modest amount of protein and a good dose of fiber to balance its natural sugars.
💚 Why it's loved
People adore raw corn for its pure, sun-ripened sweetness and crunchy texture that makes it a refreshing summer snack straight from the cob. Its versatility shines in salsas, salads, and as a vibrant, healthy topping.
⚠️ Watch-outs & how to enjoy it better
The natural sugars can cause a rapid blood-sugar spike, so those managing diabetes should pair it with protein or fat (like cheese or nuts) and mind portions. It's also a common allergen for some, and the fibrous hull can be difficult to digest for individuals with certain gastrointestinal conditions.
Key benefits
- Provides quick, natural energy from complex carbs.
- Contains 2g of fiber per 100g to support digestion.
- Offers a small but complete protein source.
- Low in fat and cholesterol-free.
- Rich in antioxidants like lutein and zeaxanthin.
🍽️ 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 connected to a single kernel.
Full nutrition (scales with serving)
| Water | 76.0 g |
| Energy | 86.0 kcal |
| Protein | 3.3 g |
| Total lipid (fat) | 1.4 g |
| Carbohydrate, by difference | 18.7 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 6.3 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 | 0.46 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 6.8 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 42.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 42.0 ug |
| Folate, DFE | 42.0 ug |
| Choline, total | 23.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 47.0 ug |
| Carotene, alpha | 16.0 ug |
| Cryptoxanthin, beta | 115 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 644 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 |
| Fatty acids, total saturated | 0.33 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 | 0.26 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.43 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.42 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.49 g |
| PUFA 18:2 | 0.47 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is raw corn healthy to eat?
Yes, it's a nutritious, low-calorie food rich in fiber, vitamins, and antioxidants. Eating it raw preserves its heat-sensitive nutrients like vitamin C.
How do you eat raw corn?
You can cut the kernels off the cob for salads and salsas, or eat it directly off the cob as a crunchy snack.
Why does raw corn have less sugar than cooked?
Cooking converts some of the corn's complex starches into simpler sugars, making it taste sweeter. Raw corn has a more subtle, milky sweetness.