Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are bright yellow, sweet corn kernels, cut from the cob, boiled until tender-crisp, and lightly salted. They offer a satisfying pop and a juicy, starchy sweetness, packing a surprising amount of fiber and plant-based protein for a vegetable side.
Calorie split: 11% protein · 82% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it for its inherent sweetness, satisfying crunch, and incredible versatility—it's a staple side dish, a salad booster, and a comfort food that bridges cuisines from American barbecues to Mexican salsas.
⚠️ Watch-outs & how to enjoy it better
The added salt and natural sugars can be a concern for those monitoring sodium or blood sugar. To counteract, pair it with a source of protein (like black beans or grilled chicken) or healthy fat (like avocado or olive oil) to slow sugar absorption, and rinse it briefly if the sodium is high.
Key benefits
- Good source of dietary fiber for digestive health
- Provides plant-based protein and essential minerals
- Contains antioxidants like lutein and zeaxanthin
- Quick and convenient pre-cooked vegetable option
- Naturally low in fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The average ear of corn has an even number of rows, typically 16, and each silk strand connects to a single kernel.
Full nutrition (USDA data · scales with serving)
| Water | 77.0 g |
| Energy | 79.0 kcal |
| Energy | 329 kj |
| Protein | 2.5 g |
| Total lipid (fat) | 0.67 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 18.7 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 3.1 g |
| Sucrose | 2.0 g |
| Glucose | 0.48 g |
| Fructose | 0.46 g |
| Lactose | 0.00 g |
| Maltose | 0.17 g |
| Galactose | 0.00 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.47 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 79.0 mg |
| Potassium, K | 233 mg |
| Sodium, Na | 245 mg |
| Zinc, Zn | 0.63 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.15 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 |
| Pantothenic acid | 0.15 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 |
| 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 |
| Vitamin A, IU | 199 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 730 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.14 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.21 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.66 mg |
| Tocotrienol, delta | 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 |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 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 | 0.14 g |
| Leucine | 0.25 g |
| Lysine | 0.15 g |
| Methionine | 0.07 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.11 g |
| Valine | 0.17 g |
| Arginine | 0.13 g |
| Histidine | 0.07 g |
| Alanine | 0.17 g |
| Aspartic acid | 0.22 g |
| Glutamic acid | 0.44 g |
| Glycine | 0.09 g |
| Proline | 0.18 g |
| Serine | 0.16 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 corn sometimes tough?
Overcooking can make kernels tough and chewy. For best texture, boil for just 3-5 minutes until heated through and bright yellow, or steam it.
Can I eat the cob part of 'cut off cob' corn?
No, this product consists only of the kernels. The fibrous cob is removed during processing.
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 0.79 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: 1.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.