Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is the classic, convenient form of sweet white corn: kernels cut from the cob, flash-frozen, then boiled and lightly salted. The kernels pop with a satisfying, juicy crunch and a clean, milky sweetness. Nutritionally, it's a high-fiber, low-fat carbohydrate source with a modest calorie count.
Calorie split: 12% protein · 84% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its reliable, sunny sweetness and the satisfying pop of each kernel, which adds instant texture and flavor to any plate. It's a nostalgic, comforting ingredient that bridges everything from simple buttered sides to complex international stews.
⚠️ Watch-outs & how to enjoy it better
The added salt can be a concern for those monitoring sodium intake. As a starchy vegetable, its carbohydrates can cause blood sugar spikes if eaten in large portions alone. To counteract this, pair it with a source of protein (like beans or chicken) or healthy fat (like avocado or olive oil) to slow digestion and stabilize blood sugar.
Key benefits
- Good source of dietary fiber (2.4g per 100g)
- Provides energy from complex carbohydrates
- Naturally low in fat (0.43g per 100g)
- Contains essential minerals like phosphorus and magnesium
- Quick and versatile pantry staple
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The sweet gene in modern sweet corn was discovered in 1902, and it's what prevents the kernel's sugars from rapidly converting to starch after harvest, making freezing a perfect preservation method.
Full nutrition (USDA data · scales with serving)
| Water | 76.7 g |
| Energy | 80.0 kcal |
| Energy | 335 kj |
| Protein | 2.8 g |
| Total lipid (fat) | 0.43 g |
| Ash | 0.53 g |
| Carbohydrate, by difference | 19.6 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 3.1 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 57.0 mg |
| Potassium, K | 147 mg |
| Sodium, Na | 245 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.13 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 3.1 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.18 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 31.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 31.0 ug |
| Choline, total | 22.0 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 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 | 1.0 ug |
| Vitamin A, IU | 3.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 50.0 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 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 | 0.07 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 | 0.06 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.13 g |
| MUFA 18:1 | 0.13 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.12 g |
| Isoleucine | 0.15 g |
| Leucine | 0.27 g |
| Lysine | 0.17 g |
| Methionine | 0.07 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.11 g |
| Valine | 0.18 g |
| Arginine | 0.14 g |
| Histidine | 0.07 g |
| Alanine | 0.18 g |
| Aspartic acid | 0.24 g |
| Glutamic acid | 0.47 g |
| Glycine | 0.09 g |
| Proline | 0.20 g |
| Serine | 0.17 g |
FAQ
Is frozen corn as nutritious as fresh?
Often, yes. Frozen corn is typically flash-frozen at peak ripeness, which can preserve nutrients better than fresh corn that has traveled long distances and sat on shelves.
Why is my boiled frozen corn tough?
Over-boiling can cause the kernels to become tough and chewy. For best texture, boil for just 2-3 minutes until heated through, or simply microwave with a splash of water.
Can I use this directly in a salad without cooking?
Yes. Since it's pre-boiled, it's safe to thaw and add directly to salads, salsas, or cold pasta dishes for a sweet, crunchy element.
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 0.80 kcal/g · 14% 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: 1.67 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.