How many calories are in 65 grams of corn?

December 14, 2025 •

4 min read

Approximately 60 grams of raw sweet, yellow corn contains 52 calories, indicating that 65 grams of corn will have a slightly higher but still moderate calorie count. However, the exact number of calories in 65 grams of corn depends on whether it is fresh, frozen, or canned, and how it is prepared.

Quick Summary

This guide provides a detailed look at the calorie content of a 65-gram serving of corn. It breaks down the nutritional differences between canned, fresh, and frozen corn, and explains how cooking methods affect overall calorie count.

Key Points

Low Calorie: 65 grams of corn, especially when canned or raw, typically contains between 50 and 65 calories.
Preparation Matters: Adding fats like butter or oil significantly increases the total calorie count of corn.
Rich in Fiber: Corn is a great source of both soluble and insoluble fiber, which aids digestion and promotes a feeling of fullness.
Nutrient-Dense: It is packed with essential vitamins like B vitamins and C, along with important minerals such as potassium and magnesium.
Low Glycemic Index: Despite being a carbohydrate, corn ranks low to medium on the glycemic index, preventing unhealthy spikes in blood sugar.
Healthier than Rice: For a slightly lower calorie count and higher fiber content, corn can be a healthier alternative to cooked white rice.

Understanding the Calorie Count in Corn

One of the most frequently asked questions for those tracking their diet is specific to portion sizes. So, how many calories are in 65 grams of corn? While the answer isn't a single number, it's generally a low-calorie option, especially when prepared without added fats like butter or oil. A 100-gram serving of boiled yellow corn is reported to have around 96 calories, which means a 65-gram serving would be proportional. Canned corn, depending on brand and additives, can be slightly lower. For example, a specific brand of sweetcorn, also at 65 grams, contains 52 calories, highlighting the variation between products.

Fresh vs. Canned vs. Frozen Corn: Calorie Comparison

To get the most accurate calorie estimate for 65 grams of corn, it's essential to consider the form it comes in. Both fresh and canned versions offer similar nutritional benefits, but subtle differences in processing can slightly alter their caloric density. Canned corn is often packed in water with some added salt, which has a minimal impact on calories unless sugary sauces are added. Fresh corn, consumed raw, provides the most direct caloric information, while frozen corn typically retains its calorie count as it undergoes minimal processing before freezing.

The Impact of Cooking Methods on Corn's Calories

The way you cook corn can change its final calorie count significantly. While a simple boil or steam won't add much, frying it in oil or dousing it in butter can introduce a substantial number of additional calories. Cooking itself doesn't change the intrinsic calories of the corn itself, but adding ingredients does.

Common Corn Preparation Methods and Their Caloric Impact

Boiling or steaming: These methods add no extra fat or calories, preserving the corn's natural low-calorie state. Some nutrients, however, can be lost through boiling.
Grilling or roasting: When grilled or roasted without oil, corn remains low in calories. Adding a light spray of oil can add a small number of calories, but it's still a healthier alternative to frying.
Frying: Frying corn kernels in oil, such as for a sauté, will significantly increase the calorie count due to the absorption of cooking fat.
Buttering: A standard pat of butter can contain around 36 calories, so adding it to your corn can quickly increase the total.

The Nutritional Profile of Corn

Beyond just calories, corn offers a rich profile of nutrients. It is primarily composed of carbohydrates and fiber, with a decent amount of protein and very little fat. This makes it a filling and nutritious addition to many meals. The fiber in corn, particularly insoluble fiber, is excellent for digestive health. Additionally, corn is a good source of several B vitamins, including folate and pantothenic acid, as well as minerals like potassium, magnesium, and phosphorus.

A Comparative Look: Corn vs. Rice

For those watching their carbohydrate and calorie intake, a comparison of corn to other common grains can be helpful. Both provide energy, but their nutritional profiles have differences. For example, cooked white rice averages about 130 kcal per 100 g, slightly more than the 114 kcal per 100 g found in some corn varieties. Substituting corn for rice can therefore offer a small calorie reduction.


Feature	Corn (Approx. per 100g, cooked)	White Rice (Approx. per 100g, cooked)	Notes
Calories	~96 kcal	~130 kcal	A slight caloric advantage for corn.
Fiber	~2.4 g	~0.4 g	Corn is significantly higher in fiber, promoting fullness.
Vitamins	B vitamins, Vitamin C	B vitamins (less prominent)	Corn offers a wider range of certain vitamins.
Minerals	Magnesium, Potassium, Phosphorus	Magnesium, Phosphorus	Both contain key minerals, but corn is generally richer.
Glycemic Index	Low to Medium	High	Corn's lower GI means it causes a slower rise in blood sugar.

The Best Way to Prepare Your Corn for Optimal Health

For the best nutritional benefits, it's recommended to opt for whole, minimally processed corn. Steaming or boiling without added salt is the healthiest preparation method. This preserves vitamins like C that can be sensitive to heat. Consider adding fresh herbs like cilantro or a dash of black pepper for flavor instead of relying on high-fat toppings.

Conclusion

In summary, 65 grams of corn is a low-calorie food, typically falling between 50 to 65 calories depending on its form and preparation. The vast majority of its energy comes from carbohydrates, and it is a rich source of dietary fiber, vitamins, and minerals. For those mindful of their caloric intake, preparing corn with minimal additives is key to enjoying its nutritional benefits without unnecessary extra fat and calories. It serves as a healthy and filling addition to many balanced diets, and its low glycemic index is an added bonus for managing blood sugar levels.

This article is for informational purposes only and should not be considered medical advice. Always consult a healthcare professional or registered dietitian for personalized dietary guidance.

Frequently Asked Questions

65 grams of corn has a low calorie density, meaning you get a small amount of calories for a relatively large portion size.

Yes, there can be slight variations. For instance, some canned sweetcorn brands report 52 calories for a 65-gram serving, while raw corn of a similar weight might be slightly different.

Yes, corn can be a healthy part of a weight-loss diet. Its high fiber content helps you feel full, and its calories are moderate, as long as you watch your portion sizes and avoid heavy, high-fat toppings.

Toppings can drastically increase the calorie count. For example, a small amount of butter adds approximately 36 calories, and oil for frying adds even more. It's best to enjoy it steamed or boiled with minimal additions to keep it low-calorie.

Some vitamins, such as Vitamin C, can be sensitive to heat and may be partially lost during boiling. However, steaming is a good method for preserving more nutrients.

Corn is a versatile plant that can be considered both. In the US, it is often eaten as a starchy vegetable when harvested young and sweet. However, when mature and dried, it is used as a grain.

Popcorn comes from a specific variety of corn called flint corn, which has hard kernels that pop when heated. The total calorie count is similar to other corn varieties, but added oil, butter, and salt can increase the final amount significantly.