Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are bright, golden kernels of sweet corn, individually quick-frozen at peak freshness and then boiled to a tender, juicy bite. They offer a clean, sweet corn flavor with a satisfying pop, providing a quick source of energy and a good dose of dietary fiber.
Calorie split: 11% protein · 83% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People adore it for its burst of natural sweetness and satisfying texture, which makes it a versatile ingredient that can be added to almost any meal. It's a nostalgic comfort food in many cultures, often associated with summer barbecues and family dinners.
⚠️ Watch-outs & how to enjoy it better
As a high-carbohydrate food, it can cause blood sugar spikes if eaten in large portions alone. To counteract this, pair it with a source of protein (like chicken or beans) or healthy fat (like butter or olive oil) to slow digestion and stabilize blood sugar. Also, be mindful of added butter or salt when serving.
Key benefits
- Quick-cooking and convenient staple
- Good source of dietary fiber for digestion
- Provides natural energy from complex carbohydrates
- Contains antioxidants like lutein and zeaxanthin
- Low in fat and naturally cholesterol-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The average ear of sweet corn contains about 800 kernels arranged in 16 rows, and each kernel is an individual fruit!
Full nutrition (USDA data · scales with serving)
| Water | 77.0 g |
| Energy | 81.0 kcal |
| Energy | 338 kj |
| Protein | 2.5 g |
| Total lipid (fat) | 0.67 g |
| Ash | 0.44 g |
| Carbohydrate, by difference | 19.3 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 | 1.0 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 |
| 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 | 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 | 684 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.10 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 | 0.10 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.20 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.20 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.32 g |
| PUFA 18:2 | 0.31 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 | 0.14 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 shortly after harvest, which locks in nutrients. It can sometimes be more nutritious than 'fresh' corn that has traveled long distances and sat on shelves.
How do I prevent frozen corn from becoming mushy?
Boil it for just 2-3 minutes until heated through. Overcooking breaks down the cell walls. Alternatively, sauté it in a hot pan for a slightly charred, firmer texture.
Can I eat this corn directly from the bag?
It's sold pre-cooked and frozen. While safe, the texture and flavor are significantly improved by heating. Thawing and microwaving for a minute is a quick option.
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 0.81 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.