Corn
Good nutritional profile
Yellow sweet corn kernels, boiled and drained without salt.
Sweet corn is corn harvested young, while the kernels are soft and sweet, and eaten on the cob, as a side dish or in salads. A 100 g portion, about the kernels of one medium ear, gives about 95 kcal and 21 g of carbohydrate, including 4.5 g of sugar and 2.4 g of fiber. Nutritionally it is a starchy vegetable, with some niacin and thiamin but no vitamin or mineral in large amounts.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.4g | 6.1% |
| Fat | 1.5g | 2.1% |
| Carbs | 21g | 7.0% |
| Simple Sugars | 7.35g | Estimate |
| Complex Carbs | 11.25g | Estimate |
| Fiber | 2.4g | 9.6% |
| Water | 73g | 2.9% |
| Calories | 96 | 4.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.2 | g | 1.0% |
| Monounsaturated | 0.37 | g | 1.5% |
| Polyunsaturated | 0.6 | g | 4.6% |
| Omega-3 | 0.18 | g | Estimate |
| Omega-6 | 0.42 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 5.5 | mg |
| Vitamin E | 0.09 | mg |
| Selenium | 0.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 13 | mcg | 1.4% |
| vitamin B1 | 0.093 | mg | 7.8% |
| vitamin B2 | 0.057 | mg | 4.4% |
| vitamin B3 | 1.68 | mg | 10.5% |
| vitamin B6 | 0.139 | mg | 8.2% |
| vitamin B9 | 23 | mcg | 5.8% |
| vitamin C | 5.5 | mg | 6.1% |
| vitamin E | 0.09 | mg | 0.6% |
| vitamin K | 0.4 | mcg | 0.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 3 | mg | 0.3% |
| iron | 0.45 | mg | 2.5% |
| magnesium | 26 | mg | 6.5% |
| phosphorus | 77 | mg | 11.0% |
| potassium | 218 | mg | 8.4% |
| sodium | 1 | mg | 0.0% |
| zinc | 0.62 | mg | 5.6% |
| copper | 0.049 | mg | 5.4% |
| manganese | 0.167 | mg | 7.3% |
| selenium | 0.2 | mcg | 0.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 91 | mg | 13.0% | 97% |
| Isoleucine | 133 | mg | 9.5% | 76% |
| Leucine | 358 | mg | 13.1% | 100% |
| Lysine limiting | 141 | mg | 6.7% | 50% |
| Methionine | 96 | mg | 9.1% | 71% |
| Phenylalanine | 281 | mg | 16.1% | 117% |
| Threonine | 133 | mg | 12.7% | 91% |
| Tryptophan | 23 | mg | 8.2% | 59% |
| Valine | 191 | mg | 10.5% | 81% |
Compare with other products
Values per 100 g
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