Corn, sweet, yellow, frozen, kernels on cob, unprepared
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Sweet yellow corn, frozen on the cob, offers the bright, sun-ripened flavor of summer year-round. Its kernels are plump and juicy, with a satisfying, tender-crisp bite when cooked. Nutritionally, it's a good source of carbohydrates for energy and provides a decent amount of dietary fiber.
Calorie split: 11% protein · 82% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love it for its natural sweetness and satisfying texture, making it a comforting side dish. Its versatility allows it to be grilled, boiled, or steamed, and it's a staple in many cultural cuisines.
⚠️ Watch-outs & how to enjoy it better
Those watching their blood sugar should be mindful of its carbohydrate content. To counteract this, pair it with a source of protein or healthy fat, like grilled chicken or a pat of butter, to slow sugar absorption. Portion control is also key.
Key benefits
- Provides energy from complex carbohydrates
- Contains dietary fiber for digestive health
- Source of essential vitamins like B vitamins
- Low in fat and contains no cholesterol
- Convenient and preserves nutrients through flash-freezing
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single ear of corn has an even number of rows, typically 16, and each silk thread connects to a single kernel.
Full nutrition (USDA data · scales with serving)
| Water | 71.8 g |
| Energy | 98.0 kcal |
| Energy | 410 kj |
| Protein | 3.3 g |
| Total lipid (fat) | 0.78 g |
| Ash | 0.65 g |
| Carbohydrate, by difference | 23.5 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 3.8 g |
| Sucrose | 2.4 g |
| Glucose | 0.59 g |
| Fructose | 0.56 g |
| Lactose | 0.00 g |
| Maltose | 0.21 g |
| Galactose | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.68 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 87.0 mg |
| Potassium, K | 294 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 0.70 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.16 mg |
| Selenium, Se | 0.80 ug |
| Vitamin C, total ascorbic acid | 7.2 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.7 mg |
| Pantothenic acid | 0.29 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 40.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 40.0 ug |
| Folate, DFE | 40.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 61.0 ug |
| Carotene, alpha | 21.0 ug |
| Cryptoxanthin, beta | 149 ug |
| Vitamin A, IU | 244 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 897 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.17 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 |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.12 g |
| SFA 16:0 | 0.11 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.23 g |
| MUFA 18:1 | 0.23 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.13 g |
| Isoleucine | 0.13 g |
| Leucine | 0.35 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 | 0.13 g |
| Histidine | 0.09 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.25 g |
| Glutamic acid | 0.65 g |
| Glycine | 0.13 g |
| Proline | 0.30 g |
| Serine | 0.16 g |
FAQ
How do I cook frozen corn on the cob?
You can boil it in salted water for 5-7 minutes, steam it for 8-10 minutes, or grill it after thawing for a smoky flavor.
Is frozen corn as nutritious as fresh?
Yes, often more so. Corn is flash-frozen at peak ripeness, which locks in vitamins and nutrients that can degrade in fresh corn over time.
Can I eat the cob?
No, the cob itself is not meant to be eaten. It's used to hold the kernels for cooking and eating.
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 0.98 kcal/g · 13% calories from protein · 2.8 g fiber · 3.8 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.