How many calories are in a serving of Mexican street corn?

October 29, 2025 •

4 min read

According to nutrition data, a typical single serving of Mexican street corn (Elote), prepared with traditional mayonnaise, crema, and cotija cheese, can contain between 250 and 370 calories. This caloric variation largely depends on the specific amounts of toppings used, the size of the corn cob, and whether it is prepared on the cob or as esquites (off the cob).

Quick Summary

The calorie count for Mexican street corn (Elote) varies based on ingredients and serving size. Key factors influencing the total include the amount of mayonnaise or crema, cotija cheese, and preparation method. Lighter versions using Greek yogurt or reduced-fat sour cream can significantly lower the overall caloric load.

Key Points

Caloric Range: A single serving of traditional Mexican street corn typically contains 250 to 370+ calories.
Ingredient Impact: High-fat toppings like mayonnaise, crema, and cotija cheese contribute the most to the total calorie count.
Lighter Alternative: Substituting Greek yogurt or reduced-fat sour cream for the mayonnaise can significantly reduce calories and fat.
Preparation Differences: Calories can vary between elote (on the cob) and esquites (corn in a cup) based on portion size and topping consistency.
Portion Control: The serving size is a major factor in the final calorie intake; be mindful of how much you're actually consuming.
Charred Corn Base: The corn itself is relatively low in calories, making healthier preparations easy to achieve by focusing on proper grilling techniques.
Flavor vs. Calories: Lighter ingredient swaps can maintain the signature tangy and spicy flavor without the excessive calorie load.

Mexican street corn, or elote, is a popular and flavorful treat known for its rich, creamy, and tangy profile. While the exact calorie count can vary, understanding the components helps in estimating its nutritional value. The base is a simple ear of corn, but the toppings, which contribute most of the calories, make all the difference.

The Breakdown of Traditional Ingredients

A traditional preparation of Mexican street corn typically includes a slathering of mayonnaise or Mexican crema, a generous dusting of crumbly cotija cheese, and a sprinkle of chili powder and lime juice. The calorie counts can be broken down as follows:

Corn on the Cob: A medium ear of corn (about 75-90 grams) contains approximately 80-100 calories, primarily from carbohydrates and fiber. This is the foundation of the dish and the least calorically dense component.
Mayonnaise/Crema: These creamy bases are significant contributors to the calorie total. A typical tablespoon of mayonnaise can add about 90 calories, while a similar amount of Mexican crema (which is slightly less dense) can add around 50-60 calories. A standard street corn serving might use several tablespoons, quickly accumulating calories.
Cotija Cheese: This salty, firm cheese adds a distinctive flavor but also a notable amount of calories from fat and protein. A couple of tablespoons of crumbled cotija can add 50-70 calories.
Other Toppings: The chili powder, lime juice, and cilantro add minimal, if any, calories.

Caloric Comparison of Elote and Esquites

There are two primary ways to enjoy this dish: elote (on the cob) and esquites (corn off the cob, typically served in a cup). While the base ingredients are similar, the preparation and portion sizes can lead to different calorie totals.


Feature	Elote (On the Cob)	Esquites (In a Cup)
Preparation	Corn is typically grilled or boiled whole, then coated with toppings.	Kernels are cut off the cob and mixed with toppings in a cup.
Serving Size	One single ear of corn.	A single cup, often with a specified volume (e.g., 1/2 cup or 1 cup).
Topping Application	Toppings are generously brushed or rolled onto the cob, which can be inconsistent.	Toppings are mixed evenly throughout the kernels, allowing for more precise measurement.
Potential Calorie Range	250-370+ calories, depending on the amount of cream and cheese.	Can range significantly based on cup size and mixture density. Some recipes report 165 calories for 1/2 cup, while others list over 500 for a larger, richer salad version.

How to Reduce Calories in Mexican Street Corn

For those who love the flavor but want a lighter version, several swaps can be made without sacrificing taste. The goal is to reduce the high-fat ingredients while maintaining the creamy texture and tangy flavor profile.

Ingredient Swaps for a Lighter Version:

Swap Mayonnaise/Crema for Greek Yogurt: Using fat-free plain Greek yogurt instead of mayonnaise or crema can dramatically cut calories and saturated fat while adding a boost of protein. Greek yogurt provides the necessary creaminess and tangy flavor.
Reduce the Cheese: Opt for a smaller amount of crumbled cotija, or use a low-fat feta or parmesan substitute, which offers a similar salty kick with fewer calories.
Control Portion Sizes: Instead of slathering the corn, use a more measured amount of toppings. For esquites, a 1/2 cup serving can be a satisfying and lower-calorie choice.
Add Extra Vegetables: For esquites, mixing in finely diced bell peppers, onions, or cilantro can bulk up the volume and nutrients without adding significant calories.
Focus on the Corn: The base of sweet, charred corn is the star. Ensure it is perfectly grilled or roasted to bring out its natural sweetness, reducing the need for heavy toppings.

An Examination of Serving Size

Serving size is a critical factor in determining the actual calorie intake. A "serving" can be an entire ear of corn, or it can be a smaller cup of esquites. The discrepancy in serving size is why you see varying calorie counts online. Some recipes report calories for a whole ear of corn heavily laden with toppings, while others provide a more conservative estimate for a smaller, leaner preparation.

For example, a restaurant's elote might have far more mayonnaise and cheese than a home-cooked version, leading to a much higher calorie count. Always consider the portion and preparation when estimating your intake.

Conclusion: Navigating Calories for Your Elote

In conclusion, the number of calories in a serving of Mexican street corn is not a fixed number but a range influenced heavily by the toppings. A traditional, generously topped ear of elote can easily contain 250 to 370 calories or more, with fat-based ingredients like mayonnaise and cheese being the main drivers. By making mindful substitutions, such as using Greek yogurt or reduced-fat sour cream, and controlling portion sizes, you can significantly lower the calorie count while still enjoying the rich, authentic flavors. Whether you prefer the classic street food or a lighter homemade version, understanding the nutritional breakdown allows you to make an informed choice that fits your dietary goals. For more in-depth nutritional information on various food items, consider referencing a reliable database like MyNetDiary.

MyNetDiary provides additional nutritional insights into various food preparations, including elote.

Frequently Asked Questions

Elote and esquites use similar ingredients, but calories can differ due to portion size and how toppings are distributed. Esquites, often served in a cup, can sometimes be mixed with more ingredients like extra cream or cheese, potentially increasing calories per portion compared to a standard ear of elote. Some prepared esquites have significantly higher calorie counts than a standard elote serving.

Yes, you can easily make it healthier. Common strategies include swapping full-fat mayonnaise and crema for non-fat Greek yogurt or reduced-fat sour cream. You can also use less cheese or a lower-fat alternative like feta, and focus on seasonings like chili powder and lime juice for flavor.

A medium-sized ear of plain, cooked corn contains approximately 80 to 100 calories. This is the base upon which the higher-calorie toppings are added in a traditional street corn recipe.

Cotija cheese adds a significant amount of calories to Mexican street corn, primarily from fat. A couple of tablespoons can add 50-70 calories, so managing the quantity used is important for calorie control.

The main calorie sources are the creamy base and the cheese. Mayonnaise, Mexican crema, and cotija cheese are all high in fat and contribute the most calories to the final dish.

Plain, fat-free Greek yogurt is an excellent low-calorie alternative. It provides a similar creamy texture and a tangy flavor profile that complements the corn perfectly.

To reduce calories in esquites, use Greek yogurt instead of mayo, use a lighter hand with the cheese, and incorporate extra vegetables like cilantro, jalapeños, or bell peppers to add volume and flavor without extra calories.