Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Sweet white corn kernels, flash-frozen at peak ripeness, offer a crisp, juicy bite with a bright, milky sweetness when boiled. This preparation retains the corn's natural snap and vibrant flavor while providing a quick, low-calorie source of complex carbohydrates and dietary fiber.
Calorie split: 12% protein · 84% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its reliable, sweet crunch that elevates everything from simple side dishes to complex salads. Its versatility and year-round availability make it a staple for adding texture and natural sweetness to countless meals.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content (19.56g per 100g) can cause blood-sugar spikes, making portion control important for those managing diabetes. 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 create a more balanced meal.
Key benefits
- Good source of dietary fiber (2.4g per 100g)
- Naturally low in fat (0.43g per 100g)
- Provides quick energy from complex carbs
- Contains essential minerals like phosphorus and magnesium
- Convenient and reduces food waste vs. fresh
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The sweet gene in white corn was first discovered in 1902 by a farmer in Connecticut, leading to the development of the modern super-sweet varieties we enjoy today.
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 | 5.0 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 16:1 | 0.00 g |
| MUFA 18:1 | 0.13 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.20 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 |
| 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?
Yes, often more so. Frozen corn is typically blanched and frozen within hours of harvest, which locks in nutrients like vitamin C and antioxidants better than fresh corn that may travel long distances.
How do I keep the kernels crisp when boiling?
Bring a pot of water to a boil, add the frozen kernels, and cook for just 2-3 minutes until heated through. Drain immediately and rinse with cold water to stop the cooking process and preserve the crisp texture.
Can I eat this directly from the bag?
No. Frozen corn must be cooked (boiled, steamed, sautéed, or microwaved) to ensure it's safe to eat and to achieve the best texture and flavor.
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: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.