Nutrition for Yellow Corn (cooked)

Calories, Protein, Vitamins and More

image of yellow corn source

Yellow Corn Nutrition Summary

One fl of cooked yellow corn (18.6 grams or 0.66 oz) contains 18 calories and 0.6 grams of protein. Yellow corn consist of 73% water, 21% carbohydrates, 3% protein, and 2% fat.

Yellow corn is an excellent source of a few nutrients, including potassium. It also contains significant amounts of phosphorus.

In one fl of cooked yellow corn:

  • Calories: 18
  • Protein: 0.6 g
  • Sugar: 0.8 g
  • Dietary fiber: 0.4 g
  • Fat: 0.3 g
  • Sodium: 0.2 mg
There is no significant amounts of saturated fat or cholesterol in yellow corn.

See the Yellow Corn Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Corn, sweet, yellow, cooked, boiled, drained, without salt.

Calories in Yellow Corn

Yellow corn has 18 calories per fl or 97 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

75 percent of calories in yellow corn are from carbohydrates, 13% of calories are from fat and 12% of calories are from protein.

Calories from Carbs

The majority, or 75% of the calories in cooked yellow corn are from carbohydrates. The carbs in yellow corn are mostly in the form of dietary fiber, sugar and starch (16%, 32% and 52%). A great high-fiber food, a single fl of yellow corn contains 2% of recommended daily values or 0.4 grams of dietary fiber.

  • Dietary fiber: 0.4 g
  • Sugar: 0.8 g
  • Starch: 1.3 g

Calories from Fat

About 13% the calories in cooked yellow corn are from fat. Yellow corn has a moderate amount of total fat, with 0.3 grams per fl. It also is cholestrol free. Most of the fat in yellow corn are healthier unsaturated fats:

  • Total fat: 0.3 g
  • Saturated fat: < 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol in yellow corn.

Omega-6 in Yellow Corn

A good source of omega-6 fatty acids, every fl of yellow corn contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in yellow corn comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.11 g

Calories Similar to Yellow Corn

Some other vegetables with similar calories to yellow corn by weight:

Protein in Yellow Corn

A single fl of yellow corn contains 0.6 grams of protein. Although yellow corn is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.64 g
  • Threonine: 0.02 g
  • Isoleucine: 0.02 g
  • Leucine: 0.07 g
  • Lysine: 0.03 g
  • Methionine: 0.01 g
  • Phenylalanine: 0.03 g
  • Valine: 0.04 g
  • Histidine: 0.02 g
There is no significant amounts of tryptophan in yellow corn.

Protein Similar to Yellow Corn

Some other vegetables with similar amounts of protein to yellow corn by weight:

Vitamins and Minerals in Yellow Corn

An good source of nutrients, cooked yellow corn contains abundant amounts of potassium. In fact, a single fl of yellow corn contains 2% of recommended daily values or 40.6 mg of potassium.

Vitamins in yellow corn (1 fl):
  • Vitamin a: 2.4 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.3 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 1 mg
  • Vitamin e: < 0.1 mg
  • Folate: 4.3 ug
  • Vitamin k: 0.1 ug
Minerals in yellow corn (1 fl):
  • Calcium: 0.6 mg
  • Potassium: 40.6 mg
  • Iron: 0.1 mg
  • Magnesium: 4.8 mg
  • Zinc: 0.1 mg
  • Selenium: < 0.1 ug
  • Phosphorus: 14.3 mg
  • Manganese: < 0.1 mg
  • Choline: 5.4 mg
There is no significant amounts of copper, pantothenic acid or vitamin b12 in yellow corn.

Similar to Yellow Corn for Potassium

Here are some other vegetables with similarly abundant amounts of potassium to yellow corn:

Flavonoids and Carotenoids in Yellow Corn [3]

Yellow corn contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin. In one fl of yellow corn:

  • beta-carotene: 12 ug
  • alpha-carotene: 4 ug
  • lutein + zeaxanthin: 169 ug

Yellow Corn Nutrition Chart

Yellow Corn:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Yellow Corn in Cooking

Yellow Corn can be consumed raw. Most recipes call for one or two ounces of yellow corn.

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