Group · Vegetables
Sweetcorn
Sweetcorn is a variety harvested before it is fully ripe, when its kernels are still milky and sweet. It is eaten on the cob, as loose kernels or frozen, but it does not quite belong with the other vegetables.
In terms of nutrition facts, frozen on the cob and raw, it provides 97.4 kcal per 100 g, with 17 g of carbohydrate, 3.36 g of protein and 2.65 g of fibre. It provides 276 mg of potassium, 30.3 mg of magnesium and 6.9 mg of vitamin C per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 97 kcal |
| Kilojoules | 411 kJ |
| Protein | 3,4 g |
| Carbohydrate | 17 g |
| Fat | 1,2 g |
| Fibre | 2,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Phosphorus108 mg15 %
- Copper0,15 mg15 %
- Potassium276 mg14 %
- Vitamin B60,18 mg13 %
- Manganese0,25 mg13 %
- Vitamin B31,72 mg11 %
- Zinc1,05 mg11 %
- Vitamin B10,11 mg10 %
- Vitamin B9dietary folate equivalents36,5 µg
See the other 13 nutrients
- Vitamin C6,9 mg9 %
- Magnesium30,3 mg8 %
- Selenium4 µg7 %
- Vitamin B50,39 mg7 %
- Vitamin B20,08 mg6 %
- Omega-6 LA0,56 g6 %
- Iron0,59 mg4 %
- Vitamin E0,37 mg3 %
- Omega-3 ALA0,02 g1 %
- Vitamin A5,08 µg1 %
- Calcium4,18 mg1 %
- Iodine0,75 µg1 %
- Vitamin K10,35 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
17 g of carbohydrate: it is a starchy food in vegetable clothing. Three to five times as much as a green vegetable. In a mixed salad, it replaces the rice or pasta rather than adding to it.
97.4 kcal, three times a cabbage. Nothing problematic, but half a tin of tinned sweetcorn in a salad is not neutral. Count it as the starch portion of the meal.
Tinned sweetcorn is often salted and sweetened. Check the ingredients list: « sweetcorn, water, salt » is what you are looking for. Rinse it, which removes some of the salt.
2.65 g of fibre per 100 g. A good part is insoluble and the kernel husks are not digested, hence the recognisable kernels in stools, which is normal and harmless.
Gluten-free, which is useful to know. Corn is one of the staples of coeliac diets, as polenta, flour or cornflour.