Corn, sweet, yellow, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Sweet yellow corn, boiled until tender and lightly salted, offers a satisfying, juicy pop with a balanced sweet-savory flavor. Each kernel is a burst of starchy sweetness, with a satisfying, slightly firm texture. At just 96 calories per 100g, it provides a good source of fiber and natural sugars for quick energy.
💚 Why it's loved
People adore its naturally sweet, comforting flavor and the satisfying pop of each kernel, making it a nostalgic staple. Its incredible versatility allows it to shine in everything from simple sides to complex salads, salsas, and baked goods.
⚠️ Watch-outs & how to enjoy it better
The added salt and high glycemic index can be concerns for those monitoring sodium intake or blood sugar levels. To mitigate, pair it with a protein like grilled chicken or beans and a healthy fat like avocado to slow sugar absorption, and opt for low-sodium preparation when possible.
Key benefits
- Provides dietary fiber for digestive health
- Source of essential minerals like magnesium and phosphorus
- Contains antioxidants like lutein and zeaxanthin for eye health
- Offers a quick, natural source of energy from complex carbs
- Low in fat and cholesterol-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The average ear of corn has an even number of rows, almost always 16, and each silk thread is connected to a single kernel.
Full nutrition (scales with serving)
| Water | 73.4 g |
| Energy | 96.0 kcal |
| Energy | 401 kj |
| Protein | 3.4 g |
| Total lipid (fat) | 1.5 g |
| Ash | 0.71 g |
| Carbohydrate, by difference | 21.0 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 4.5 g |
| Sucrose | 2.7 g |
| Glucose | 0.84 g |
| Fructose | 0.79 g |
| Lactose | 0.00 g |
| Maltose | 0.17 g |
| Galactose | 0.00 g |
| Starch | 7.2 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.45 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 77.0 mg |
| Potassium, K | 218 mg |
| Sodium, Na | 253 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.17 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 5.5 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.7 mg |
| Pantothenic acid | 0.79 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 29.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 66.0 ug |
| Carotene, alpha | 23.0 ug |
| Cryptoxanthin, beta | 161 ug |
| Vitamin A, IU | 263 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 906 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.19 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| Fatty acids, total saturated | 0.20 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 | 0.18 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.37 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.37 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.60 g |
| PUFA 18:2 | 0.59 g |
| PUFA 18:3 | 0.02 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 |
| Tryptophan | 0.02 g |
| Threonine | 0.13 g |
| Isoleucine | 0.13 g |
| Leucine | 0.36 g |
| Lysine | 0.14 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.13 g |
| Valine | 0.19 g |
| Arginine | 0.14 g |
| Histidine | 0.09 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.25 g |
| Glutamic acid | 0.66 g |
| Glycine | 0.13 g |
| Proline | 0.30 g |
| Serine | 0.16 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is boiled corn a good source of protein?
While it contains about 3.4g of protein per 100g, corn is not considered a complete protein as it lacks some essential amino acids like lysine and tryptophan. It's best enjoyed as part of a varied diet.
Does the salt add significant sodium?
Yes, the 'with salt' preparation adds sodium. A 100g serving can contain over 200mg, which is about 9% of the daily recommended limit. Rinsing after boiling or using less salt can reduce this.
How does boiling affect its nutrition compared to raw?
Boiling can leach some water-soluble vitamins like B vitamins and vitamin C into the cooking water. However, it makes the starches more digestible and can increase the availability of some antioxidants.