How Many Calories Are in a Mexican Corn? A Full Nutritional Breakdown

November 4, 2025 •

4 min read

The calorie count for Mexican street corn, or elote, can vary significantly, with some versions reaching over 350 calories per ear depending on the toppings. A plain, medium ear of corn typically contains around 90-100 calories, showing that the rich condiments are the primary source of the dish's higher caloric value. Understanding how many calories are in a mexican corn involves looking beyond the corn itself and focusing on the popular, fat-laden additions.

Quick Summary

The calories in Mexican corn vary widely, from about 90 for a plain ear to over 300 for a fully topped elote. The high calorie count is primarily due to fatty additions like mayonnaise, butter, and cheese. This article breaks down the caloric contributions of each component and offers healthier alternatives.

Key Points

Toppings are key: The calorie count in Mexican corn is primarily determined by the toppings, not the corn itself.
Plain corn is low-calorie: A plain, medium ear of corn has only 90-100 calories.
Rich condiments add calories: A typical serving of elote with mayo, butter, and cheese can range from 250 to over 350 calories.
Greek yogurt is a great substitute: Swapping mayonnaise for plain Greek yogurt can significantly reduce fat and calories.
Minimize cheese and butter: Reducing the amount of cotija cheese and skipping butter are easy ways to cut calories.
Embrace simpler seasoning: The chili powder and lime juice combination provides essential flavor without adding significant calories.

The simple and humble ear of corn is transformed into a vibrant and indulgent treat known as elote or Mexican street corn. But while sweet corn on its own is a relatively low-calorie and nutritious vegetable, the creamy, cheesy, and buttery toppings traditionally piled on top dramatically increase the total calorie count. This comprehensive guide will detail the calorie breakdown, explain the nutritional differences between a plain and a fully dressed ear, and offer strategies for enjoying a lighter version of this delicious dish.

The Calorie Breakdown: Why Mexican Corn Varies

To understand the caloric load of Mexican street corn, one must first differentiate between the base—the corn—and the added extras. A medium ear of boiled or grilled corn without any additions is quite different nutritionally from a heavily dressed elote.

The Base: Calories in Plain Corn

A medium-sized ear of sweet corn (approximately 8 inches long) is a moderate source of calories and offers several key nutrients.

Calories: Around 90-100 calories.
Fat: Approximately 1 gram.
Carbohydrates: Approximately 19-24 grams, including 2-3 grams of fiber.
Protein: Approximately 3 grams.

Plain corn is a good source of fiber, antioxidants like lutein and zeaxanthin (important for eye health), and B vitamins. Its natural sweetness and low fat make it a healthy addition to most diets.

The Toppings: The Calorie-Packed Additions

This is where the calorie count for Mexican corn soars. The signature taste of elote comes from a rich combination of toppings, each contributing significantly to the final tally.

Mayonnaise and Crema: The creamy base is often a mix of mayonnaise and Mexican crema. These dairy products are high in fat and calories. A couple of tablespoons can easily add over 100 calories and 10+ grams of fat.
Cotija Cheese: This salty, crumbly cheese is a staple of elote. While a small sprinkle won't break the calorie bank, a generous coating can add another 50-100 calories, mainly from fat.
Butter: Many recipes call for basting the corn in butter before applying the creamy mixture, adding more fat and calories.
Chili Powder and Lime Juice: The chili powder and lime juice add minimal calories but provide the essential flavor profile.

Combined, these toppings can push a single ear of corn to well over 250-350 calories, sometimes more depending on the portion size and how generously it's topped.

Nutritional Information Comparison Table


Component	Serving Size	Calories (approx.)	Fat (g) (approx.)	Carbs (g) (approx.)	Protein (g) (approx.)
Plain Corn	1 medium ear	90-100	1	19-24	3
Mexican Street Corn (Elote)	1 medium ear	250-350+	18-25+	24-35+	3-7

Making Mexican Corn a Healthier Choice

Enjoying the flavor of elote doesn't mean you have to sacrifice your health goals. By making a few simple substitutions, you can significantly reduce the calorie and fat content while retaining the taste.

Swap Mayo for Greek Yogurt: Plain Greek yogurt is an excellent, protein-rich substitute for mayonnaise or crema. It provides a similar creamy texture with much less fat.
Reduce the Cheese: Cotija is delicious but high in sodium and fat. Use a smaller amount or opt for a low-fat feta cheese with a salty profile.
Skip the Butter: For a lighter option, brush the corn with a bit of olive oil or even just lime juice before seasoning.
Make It "Off the Cob": Serving the corn kernels in a bowl allows for easier portion control and a lighter application of toppings, creating a delicious salad.
Enhance with Herbs and Spices: Load up on fresh cilantro, chili powder, and lime juice for maximum flavor with minimal calories.

Conclusion

The answer to "How many calories are in a Mexican corn?" depends on its preparation. While the corn itself is a healthy, low-calorie vegetable, the traditional toppings of mayonnaise, butter, and cheese are where the bulk of the calories and fat lie. By being mindful of these additions and making smart swaps, you can create a healthier version of this flavorful street food. Opting for Greek yogurt, using less cheese, or simply relying on the punchy combination of chili powder and lime juice can give you all the taste with fewer calories, making it a treat you can enjoy more often.

Variations for Calorie-Conscious Elote

There are numerous ways to enjoy the taste of Mexican street corn without all the extra fat and calories:

Elote Salad: Cut the corn kernels off the cob and mix them with a light sauce of Greek yogurt, lime juice, and spices. Add diced bell peppers or black beans for extra volume and nutrients.
Grilled and Seasoned: Grill the corn until charred, then simply brush with lime juice and sprinkle with chili-lime seasoning (like Tajín) for a clean, low-calorie flavor boost.
Use Healthy Fats: Use a small amount of avocado instead of mayonnaise for a source of healthier, monounsaturated fats.

By being creative with ingredients, it is easy to transform this classic dish into a guilt-free treat that aligns with your nutritional goals.

Frequently Asked Questions

A medium-sized ear of plain sweet corn has approximately 90 to 100 calories.

The calorie count varies drastically because of the high-fat toppings, such as mayonnaise, butter, and cotija cheese, which are not included in a plain ear of corn's nutritional value.

A great and common substitute for mayonnaise or Mexican crema is plain Greek yogurt, which offers a creamy texture with fewer calories and less fat.

To reduce calories, use plain Greek yogurt instead of mayonnaise, opt for a light sprinkle of low-fat cheese or cotija, and use lime juice and spices for flavor instead of butter.

The cooking method (boiling, grilling, or roasting) has a minimal effect on the base calorie count of the corn itself. The caloric difference comes from any added fats like butter or oil used during preparation.

Corn is a good source of fiber, which aids digestion, and contains essential vitamins and minerals like Vitamin C, B vitamins, magnesium, and potassium.

Try a Mexican corn salad with the kernels off the cob and a light Greek yogurt dressing, or simply grilled corn seasoned with lime and chili powder.