Corn, a widely cultivated grain, serves as a staple food across various cultures due to its versatility and sweet flavor. It is enjoyed in numerous forms, from a simple side dish to a primary ingredient in complex meals. Understanding the caloric content and nutritional makeup of corn is helpful for individuals monitoring their dietary intake or seeking to make informed food choices.
Calorie Count and Nutritional Overview
A 1-cup serving of fresh, boiled corn kernels typically contains 125 to 192 calories. For instance, one cup (164 grams) of sweet yellow corn provides around 177 calories. This serving delivers about 41 grams of carbohydrates, which are a primary source of energy. It also offers approximately 4.6 grams of dietary fiber, contributing to digestive health.
Beyond its caloric value, corn provides several beneficial nutrients. A 1-cup serving supplies around 5.4 grams of protein and a small amount of fat, typically 2.1 grams. Corn is also a source of various vitamins and minerals, including vitamin C, thiamine (vitamin B1), and folate (vitamin B9). Important minerals such as magnesium and potassium are also present, supporting various bodily functions.
Different Forms and Their Calorie Impact
The caloric content of corn can vary depending on its form and preparation method. A 1-cup serving of frozen corn kernels generally contains 120 to 130 calories. Frozen corn largely retains the nutritional benefits of fresh corn.
Canned corn also offers a comparable caloric value when drained, with a 1-cup serving of drained kernels ranging from 111 to 133 calories. Rinsing canned corn can help reduce its sodium content. When considering popcorn, a single cup of plain, air-popped popcorn is significantly lower in calories, typically around 30 to 31 calories. This makes air-popped popcorn a fiber-rich, low-calorie whole grain snack.
It is important to note that any additions to corn, such as butter, oil, salt, or other sauces, will increase its overall calorie count and alter its nutritional profile. For example, while plain air-popped popcorn is low in calories, adding butter can raise its caloric content to approximately 80 calories per cup. Therefore, the preparation method plays a significant role in the final calorie count of a corn serving.