vegetable

Corn — Nutrition & Culinary Profile

Sweet corn is a versatile summer staple prized for its juicy, golden kernels and natural sweetness. Whether grilled on the cob, roasted, or tossed into fresh salads, it adds a vibrant crunch and a comforting, earthy flavor. Its high moisture content and delicate sugars make it best enjoyed shortly after harvest.

Calories86kcal

Protein3.27g

Fat1.35g

Carbohydrates18.7g

Fiber2g

Sugar6.26g

Density0.65g/ml

Portion150g

Shelf life5days

Vitamins

A0.01mg

C6.8mg

D0mg

E0.07mg

K0.3mg

B10.16mg

B20.06mg

B31.77mg

B50.72mg

B60.09mg

B90.04mg

B120mg

Minerals

Calcium2mg

Iron0.52mg

Magnesium37mg

Phosphorus89mg

Potassium270mg

Sodium15mg

Zinc0.46mg

Selenium0.6mg

Culinary profile

sweetness7

acidity2

bitterness1

umami3

aroma6

texturecrispy and juicy

Properties

glycemic index52

glycemic load10

ph6

water activity0.98

Diets

✓ vegan✓ vegetarian✓ gluten free✓ mediterranean

Processing states

raw

Fresh, unprocessed ingredient. Store refrigerated.

86 kcal4°C168 hrs

boiled

Cooked in boiling water. Softer texture, some nutrient loss to water.

81.7 kcal4°C48 hrs

steamed

Steamed. Minimal nutrient loss, retains natural texture.

84.28 kcal4°C48 hrs

baked

Oven-baked. Moderate water loss, flavour concentration.

94.6 kcal4°C48 hrs

grilled

Grilled over high heat. Fat drips off, smoky flavour.

92.88 kcal4°C24 hrs

fried

Pan-fried or deep-fried in oil. Higher fat and calorie content.

176.96 kcal4°C24 hrs

smoked

Smoked. Extended shelf life, concentrated flavour, lower moisture.

98.9 kcal4°C168 hrs

frozen

Frozen at -18°C. Nutrition virtually unchanged. Thaw before use.

86 kcal-18°C4320 hrs

dried

Dried/dehydrated. Highly concentrated nutrients. Rehydrate before cooking.

440.7 kcal20°C4320 hrs

pickled

Pickled in brine or vinegar. Acidic taste, extended shelf life.

111.24 kcal4°C720 hrs

Best pairings

Butter8.5 / 10

Avocado8.5 / 10

Olive oil8.0 / 10

Hard cheese8.0 / 10

Tomato7.8 / 10

Black pepper7.7 / 10

Onion7.6 / 10