Nutrition for Yellow Corn (cooked)

Calories, Protein, Vitamins and More

image of yellow corn source

Yellow Corn Nutrition Summary

One ear of cooked yellow corn (89 grams or 0.2 lb) contains 85 calories and 3 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 dietary fiber and potassium. It also contains significant amounts of carbohydrates and phosphorus.

In one ear of cooked yellow corn:

  • Calories: 85
  • Protein: 3 g
  • Sugar: 4 g
  • Dietary fiber: 2.1 g
  • Fat: 1.3 g, (Saturated: 0.2 g)
  • Sodium: 0.9 mg
There is no significant amounts of 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 85 calories per ear or 96 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

76% of calories in yellow corn are from carbohydrates, 12% of calories are from protein and 12% of calories are from fat.

Calories from Carbs

The majority, or 76% 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 (17%, 32% and 51%). A great high-fiber food, a single ear of yellow corn contains 9% of recommended daily values or 2.1 grams of dietary fiber.

  • Dietary fiber: 2.1 g
  • Sugar: 4 g
  • Starch: 6.4 g

Calories from Fat

About 12% the calories in cooked Yellow Corn are from fat. Yellow corn has a moderate amount of total fat, with 1.3 grams per ear. Most of the fat in yellow corn are healthier unsaturated fats.

Yellow corn is cholesterol free and trans-fat free.

  • Total fat: 1.3 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.3 g
  • Polyunsaturated fat: 0.5 g
There is no significant amounts of cholesterol or trans fat in yellow corn.

Omega-6 in Yellow Corn

A good source of omega-6 fatty acids, every ear of yellow corn contains a total of 0.5 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: 0.52 g

Calories Similar to Yellow Corn

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

Protein in Yellow Corn

One ear of Yellow Corn has 3 grams of protein or about 6% of daily recommended intake. Although yellow corn is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 3.03 g
  • Threonine: 0.12 g
  • Isoleucine: 0.12 g
  • Leucine: 0.32 g
  • Lysine: 0.13 g
  • Methionine: 0.06 g
  • Phenylalanine: 0.14 g
  • Valine: 0.17 g
  • Histidine: 0.08 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 ear of yellow corn contains 8% of recommended daily values or 194 milligrams of potassium.

Vitamins in yellow corn (1 ear):
  • Vitamin a: 11.6 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 1.5 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 4.9 mg
  • Vitamin e: 0.1 mg
  • Folate: 20.5 ug
  • Vitamin k: 0.4 ug
Minerals in yellow corn (1 ear):
  • Calcium: 2.7 mg
  • Potassium: 194 mg
  • Iron: 0.4 mg
  • Magnesium: 23.1 mg
  • Zinc: 0.6 mg
  • Selenium: 0.2 ug
  • Phosphorus: 68.5 mg
  • Manganese: 0.1 mg
  • Choline: 25.9 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 ear of yellow corn:

  • beta-carotene: 59 ug
  • alpha-carotene: 20 ug
  • lutein + zeaxanthin: 806 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 and is often husked or shucked before cooking or serving. Most recipes call for one or two ears of yellow corn.

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