How many calories are in 1 cup of boiled sweet corn? A complete nutritional guide

November 4, 2025 •

2 min read

According to nutrition data from Healthline, one standard 164-gram cup of sweet yellow corn contains approximately 177 calories. Here’s a detailed look at exactly how many calories are in 1 cup of boiled sweet corn, along with a deeper dive into the nutritional profile that makes it a healthy dietary addition.

Quick Summary

This article details the average calorie count for one cup of boiled sweet corn, providing a comprehensive breakdown of its macronutrients, vitamins, and minerals. It also covers the health benefits of consuming corn and compares the caloric content of different preparation methods.

Key Points

Calorie Count: 1 cup of boiled sweet corn typically contains around 177 calories, though some sources for frozen corn list slightly less.
Nutrient-Dense: Corn is rich in dietary fiber (4.6g/cup), complex carbohydrates, and essential B vitamins, along with minerals like potassium and magnesium.
Eye Health Benefits: The carotenoids lutein and zeaxanthin in corn are powerful antioxidants that protect eye health.
Preparation Matters: Calorie counts can increase significantly with additions like butter or oil, so be mindful of toppings.
Digestive Aid: The high fiber content promotes healthy digestion, regularity, and a feeling of fullness, which can support weight management.
Energy Source: Corn is a complex carbohydrate, providing a steady and sustained source of energy for the body.

Understanding the Calorie Count of Boiled Sweet Corn

For a standard 1-cup serving (about 164 grams) of boiled sweet corn kernels, the calorie count is approximately 177 kcal. This can vary slightly based on variety and whether it was fresh or frozen; some sources for frozen corn indicate around 134 calories per cup. Checking nutritional databases or product packaging is recommended for accuracy.

Nutritional Breakdown of 1 Cup of Boiled Sweet Corn

Boiled sweet corn provides more than just calories; it has a strong nutritional profile, including carbohydrates, fiber, protein, and micronutrients.

Carbohydrates: Approximately 41 grams per cup, providing sustained energy from complex carbs and natural sugars.
Protein: Offers about 5.4 grams per cup, contributing to daily intake.
Fat: Low in fat, with just over 2 grams per cup.
Fiber: An excellent source, containing about 4.6 grams per cup, important for digestion and fullness.

Essential Vitamins and Minerals

Sweet corn is a good source of vitamins and minerals.

B Vitamins: Rich in thiamine (B1) and folate (B9).
Vitamin C: An antioxidant for immunity and skin health.
Potassium: Helps with blood pressure and fluid balance.
Magnesium: Supports bone, muscle, and nerve function.
Antioxidants: Contains lutein and zeaxanthin, beneficial for eye health, with antioxidant activity potentially increasing with cooking.

Health Benefits of Incorporating Boiled Corn into Your Diet

Adding boiled sweet corn to your diet offers several health benefits.

Supports Digestive Health: Its high fiber content aids digestion and promotes a healthy gut.
Promotes Eye Health: Lutein and zeaxanthin help protect eyes.
Provides Sustained Energy: As a complex carbohydrate, it offers a steady energy source.
Boosts Heart Health: Fiber and antioxidants can improve cardiovascular health by reducing bad cholesterol and blood pressure.
Aids in Weight Management: Fiber contributes to feeling full, which can help control appetite.

Calorie Comparison: Boiled Corn vs. Other Preparations

The calorie count of corn varies with preparation and additions. Here's a comparison per one-cup serving:


Preparation Method	Calories (approx.)	Key Difference
Boiled Sweet Corn	177 kcal	Plain, cooked in water.
Canned Sweet Corn	133 kcal	Drained. Can be lower in calories but potentially higher in sodium.
Roasted Sweet Corn	175 kcal	Often prepared with added oil or butter, increasing fat and calories.
Boiled with Butter	~200+ kcal	Adding one tablespoon of butter (~100 calories) significantly increases the count.

How Additions Affect Your Calorie Intake

Additions like butter or oil increase the calorie count of boiled corn. A tablespoon of butter adds about 100 calories and saturated fat. While salt adds no calories, sodium intake should be considered. Herbs, lime juice, or chili powder are low-calorie alternatives to high-fat toppings.

Conclusion

One cup of boiled sweet corn is a nutritious option with approximately 177 calories, providing vitamins, minerals, and fiber. It's an energy-rich carbohydrate with benefits for digestion, eye health, and heart health. To keep it low-calorie, be mindful of toppings and preparation. Seasoning with herbs and spices maintains its healthy profile and makes it a satisfying addition to meals. Its fiber content also supports weight management. For more details on corn's health benefits, sources like Healthline are available.

Frequently Asked Questions

Yes, adding butter will significantly increase the calorie count. A single tablespoon of butter adds approximately 100 calories to your serving, and other oil-based additions will also add substantial fat and calories.

Yes, it can be part of a weight-loss diet. Its high fiber content helps promote a feeling of fullness, which can aid in controlling appetite. Just be mindful of portion sizes and avoid high-calorie additions like excess butter.

The calorie count is generally comparable, but there can be slight variations depending on the source. Some nutritional databases show slightly different values for fresh versus frozen. For example, some frozen varieties may have a slightly lower calorie count per cup.

The vast majority of the calories in sweet corn come from its carbohydrate content. A one-cup serving contains approximately 41 grams of carbs, providing a good source of energy.

Yes, corn is a healthy and nutritious food. It provides a good source of dietary fiber, vitamins (like B vitamins and C), and beneficial antioxidants that support eye health and digestion.

For most people, sweet corn poses no health risks and can be part of a balanced diet. However, as it is a starchy vegetable, individuals with diabetes should monitor their portion size to manage blood sugar levels.

No, they have different calorie counts. A cup of boiled sweet corn typically has around 177 calories, whereas a cup of drained canned corn has closer to 133 calories, but it may also contain higher levels of sodium.