How healthy is sweet corn?
Is sweet corn healthy? Yes, in sensible portions. Sweet corn scores 50/100 on the HowHealthyIs Score: 100 g provides 86 kcal, 37 mg magnesium and 6.8 mg vitamin C. Sweet corn is a starchy vegetable with fiber and some B vitamins. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Sweet corn ranks higher than 50% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium10%
- Vitamin C9%
- Fiber8%
- Protein8%
- Potassium7%
- Iron3%
- Vitamin A1%
- Vitamin E1%
- Calcium0%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 47 minus 3 = 44. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in sweet corn?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 86 kcal | 77 kcal | |
| Protein | 3.3 g | 2.9 g | 6% |
| Carbohydrates | 19 g | 17 g | 6% |
| Fiber | 2 g | 1.8 g | 6% |
| Sugars | 6.3 g | 5.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1.4 g | 1.2 g | 2% |
| Saturated fat | 0.3 g | 0.3 g | 1% |
| Vitamins | |||
| Vitamin A | 9 µg | 8.1 µg | 1% |
| Vitamin C | 6.8 mg | 6.1 mg | 7% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 2 mg | 1.8 mg | 0% |
| Iron | 0.5 mg | 0.5 mg | 3% |
| Potassium | 270 mg | 243 mg | 5% |
| Magnesium | 37 mg | 33 mg | 8% |
| Sodium | 15 mg | 14 mg | 1% |
Source: USDA FoodData Central, "Corn, sweet, yellow, raw" (FDC 169998). Values rounded.
Why is sweet corn good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Salads and salsas
- Corn on the cob
What should you watch out for?
- Butter and salt on corn on the cob can add more than the corn itself.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.