How many calories are in a full-size corn on the cob?

October 30, 2025 •

4 min read

According to Johns Hopkins Medicine, a medium ear of sweet corn contains between 77 and 100 calories, with very little fat. A full-size corn on the cob, when eaten plain, typically lands on the higher end of this range, providing around 100 calories of wholesome nutrition.

Quick Summary

A full-size ear of plain, cooked corn on the cob provides approximately 100 calories, primarily from complex carbohydrates. The calorie count rises with high-fat toppings like butter, which can add 50-70 calories per tablespoon.

Key Points

Plain Calories: A full-size, unbuttered ear of corn has approximately 100 calories.
Topping Impact: Adding a tablespoon of butter can add over 100 calories, significantly increasing the total.
Nutrient-Dense: Corn is a good source of fiber, vitamins (B, C), and minerals (potassium, magnesium).
Healthiest Cooking: Steaming, boiling, and grilling without oil are the best low-calorie cooking methods.
Fiber Content: The insoluble fiber in the kernel's outer shell is not digestible, aiding in digestion and adding bulk.
Smart Swaps: Use herbs, spices, or a spritz of lime juice instead of butter to keep calories low.

Calorie Breakdown of a Full-Size Corn on the Cob

For most people tracking their intake, a key question is, "How many calories are in a full-size corn on the cob?" When prepared without any added fat or sugar, a large ear (around 8 inches) of sweet yellow corn typically contains about 100 calories. This number is a baseline, and it's essential to understand how different preparation methods and toppings can significantly alter the final caloric value of this popular side dish.

The majority of the calories in plain corn come from its carbohydrate content, with a smaller portion from protein and a very minimal amount from fat. This makes plain corn on the cob a healthy, low-fat choice that can fit into most dietary plans. The starch content in corn, which is a complex carbohydrate, provides a good source of energy for the body.

Factors That Influence Calorie Count

Several factors can change the calorie count of your corn on the cob:

Size of the ear: As noted, a full-size ear is around 100 calories. Smaller ears will have fewer calories, while extra-large ears may have slightly more.
Toppings: This is the most significant factor. Adding butter, salt, cheese, or mayonnaise can dramatically increase the calorie total. Just one tablespoon of butter can add over 100 calories to your meal.
Preparation Method: The cooking method itself (boiling, grilling, steaming) does not add calories. However, if oil is used for grilling or roasting, that will contribute to the total.
Variety of Corn: While sweet corn is the most common variety for eating on the cob and has a standard calorie count, other varieties exist. The sugar content in sweet corn is naturally higher than in some traditional field corn types, but the overall calorie impact is similar.

The Nutritional Profile of Corn

Beyond just calories, a full-size corn on the cob offers a range of beneficial nutrients. It is a good source of fiber, which aids in digestion, and contains several vitamins and minerals that are important for overall health.

Fiber: Corn is rich in both soluble and insoluble fiber. Insoluble fiber helps promote regularity and adds bulk to stool, while soluble fiber can help control cholesterol levels. The tough outer shell of the kernel is the insoluble fiber that the body doesn't digest, which is why it often appears in your stool.
Vitamins: Corn provides several B vitamins, including thiamin, which is crucial for energy metabolism. It also contains Vitamin C, an antioxidant that helps protect cells from damage.
Minerals: Key minerals found in corn include potassium, which helps regulate blood pressure, and magnesium, which supports muscle and nerve function.
Antioxidants: Corn contains lutein and zeaxanthin, two antioxidants that are particularly beneficial for eye health.

Healthy Topping Alternatives

For those looking to enjoy corn on the cob without the added calories from butter, there are many flavorful and healthy alternatives. Instead of using a high-fat spread, consider these options:

Spices and Herbs: A simple sprinkle of chili powder, paprika, or smoked cumin adds a smoky kick without calories. Fresh herbs like cilantro or parsley also work well.
Citrus Juice: A squeeze of fresh lime or lemon juice adds a zesty flavor that brightens the corn's natural sweetness.
Greek Yogurt: A small dollop of plain Greek yogurt can provide a creamy texture similar to butter but with less fat and added protein.
Nutritional Yeast: This provides a cheesy, nutty flavor without the dairy or added fat. It's a great option for vegans or those with dairy sensitivities.

Comparison Table: Plain vs. Buttery Corn


Item	Calories	Fat	Carbohydrates	Protein
Plain Corn on the Cob	~100	~1.5g	~22g	~3.5g
Corn with 1 Tbsp Butter	~200+ (100+ for corn, 100+ for butter)	~13g	~22g	~3.5g

Conclusion

A full-size ear of corn on the cob is a low-calorie, nutrient-rich food when eaten plain. While often perceived as a caloric treat, its base nutritional value is quite healthy, offering fiber, vitamins, and minerals for around 100 calories. The primary determinant of its total calorie count is the addition of toppings like butter, which can easily double the caloric intake. By opting for healthier seasoning alternatives like spices, herbs, or citrus juice, you can enjoy the delicious taste of corn on the cob without compromising your dietary goals. For more details on corn's nutrition, consider consulting reputable sources like the National Institutes of Health.

Health Benefits and Cooking Tips

Is Corn Good for Weight Loss?

Yes, when consumed in moderation as part of a balanced diet, corn can support weight loss efforts. Its high fiber and starch content contribute to a feeling of fullness, which can help regulate appetite and prevent overeating. As a low-calorie, nutrient-dense food, it's a filling and satisfying option, particularly when used as a substitute for processed foods.

How to Cook Corn for Maximum Flavor and Minimal Calories

For the healthiest preparation, stick to methods that don't require added fats. Steaming, boiling, or microwaving are excellent choices. Grilling is also a healthy option, especially if you grill the corn in its husk or shucked without oil. After cooking, instead of drenching it in butter, try a sprinkle of paprika, some fresh chopped chives, or a dash of lime juice and chili powder for a flavorful, low-calorie finish.

Frequently Asked Questions

No, the cooking method itself does not add calories. The only way to add calories is by introducing ingredients like oil during grilling or toppings like butter afterward.

Corn is technically a grain, though it is often prepared and consumed as a vegetable. It is a versatile, whole-grain food that can be a healthy part of a balanced diet.

The human body can digest the starchy inside of a corn kernel, but the tough outer shell is made of cellulose, which is indigestible. This shell passes through your digestive system intact, which is why you can sometimes see it.

Plain canned or frozen corn, when drained, has a similar calorie count to fresh corn per serving. The main calorie difference would come from added sugars, salts, or fats in the canned version, or if the serving size is different.

While sweet corn tastes sugary, it is relatively low in sugar compared to other foods. It's a low-glycemic food due to its fiber content, which helps slow the digestion of its carbohydrates.

Yes, corn is low in calories and fat, but high in fiber and protein, which can make you feel full. When eaten in moderation and prepared without high-calorie toppings, it can be a filling and healthy part of a weight-loss diet.

You can use a variety of seasonings like chili powder, smoked paprika, or fresh herbs like chives. A squeeze of lime juice or a small amount of plain Greek yogurt can also provide flavor and creaminess with fewer calories.