Corn, sweet, yellow, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Sweet yellow corn is a vibrant, plump kernel bursting with a satisfying pop and a juicy, milky sweetness. Each bite offers a tender-crisp texture and a sunny, buttery flavor that feels like summer in a kernel. Despite its sugary taste, a 100g serving packs a respectable 2g of fiber and 3.27g of plant-based protein.
💚 Why it's loved
People adore its natural, sun-kissed sweetness and the satisfying crunch that makes it a joy to eat raw. Its incredible versatility allows it to shine in everything from fresh salads to savory, smoky grilled dishes, making it a beloved staple across countless cuisines.
⚠️ Watch-outs & how to enjoy it better
Its high natural sugar content (6.26g per 100g) can cause blood sugar spikes, so those managing diabetes should monitor portions. To mitigate this, pair corn with a source of protein (like black beans) or healthy fat (like avocado or olive oil) to slow sugar absorption. Also, the fibrous hull can be tough for some digestive systems; cooking it thoroughly can help.
Key benefits
- Provides dietary fiber for digestive health.
- Contains antioxidants like lutein and zeaxanthin for eye health.
- Offers a good source of plant-based protein.
- Naturally gluten-free and low in fat.
- Provides essential B vitamins like thiamine and folate.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
An average ear of corn has about 800 kernels arranged in an even number of rows, typically 16.
Full nutrition (scales with serving)
| Water | 76.0 g |
| Energy | 86.0 kcal |
| Energy | 360 kj |
| Protein | 3.3 g |
| Total lipid (fat) | 1.4 g |
| Ash | 0.62 g |
| Carbohydrate, by difference | 18.7 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 6.3 g |
| Sucrose | 0.89 g |
| Glucose | 3.4 g |
| Fructose | 1.9 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 5.7 g |
| Calcium, Ca | 2.0 mg |
| Iron, Fe | 0.52 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 89.0 mg |
| Potassium, K | 270 mg |
| Sodium, Na | 15.0 mg |
| Zinc, Zn | 0.46 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.16 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 6.8 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.8 mg |
| Pantothenic acid | 0.72 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 42.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 42.0 ug |
| Folate, DFE | 42.0 ug |
| Choline, total | 23.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 47.0 ug |
| Carotene, alpha | 16.0 ug |
| Cryptoxanthin, beta | 115 ug |
| Vitamin A, IU | 187 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 644 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.15 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) | 0.30 ug |
| Fatty acids, total saturated | 0.33 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 15:0 | 0.00 g |
| SFA 16:0 | 0.26 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.04 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.43 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.42 g |
| MUFA 18:1 c | 0.42 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.49 g |
| PUFA 18:2 | 0.47 g |
| PUFA 18:2 n-6 c,c | 0.47 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 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 |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
| 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 | 0.12 g |
| Valine | 0.18 g |
| Arginine | 0.13 g |
| Histidine | 0.09 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.24 g |
| Glutamic acid | 0.64 g |
| Glycine | 0.13 g |
| Proline | 0.29 g |
| Serine | 0.15 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is sweet corn the same as field corn?
No. Sweet corn is harvested at an immature stage for human consumption as a vegetable, while field corn is left to mature and dry, primarily used for animal feed, ethanol, and processed food ingredients like cornstarch and corn syrup.
Why is corn sometimes not fully digested?
The outer hull of corn kernels is made of cellulose, which humans lack the enzyme to digest completely. This is normal and not a sign of poor digestion; the hull passes through largely intact, while the nutrients inside are absorbed.
Is corn a vegetable or a grain?
Botanically, it's a fruit (a caryopsis). Nutritionally and culinarily, it's classified as a starchy vegetable when fresh, but as a whole grain when dried and used like wheat or rice.