How Many Calories Are in One Boiled Challi?

December 2, 2025 •

3 min read

One medium ear of sweet corn, often called a challi or bhutta, contains approximately 88 calories when boiled without any additions. However, the exact calorie count can vary depending on the corn's size, with a large ear potentially reaching up to 123 calories. This guide delves into the specifics of what contributes to a challi's caloric content and why it's a healthy dietary choice.

Quick Summary

The calorie count for a single boiled challi depends on its size, ranging from about 63 for a small ear to 123 for a large one. This wholesome snack is rich in fiber, vitamins, and minerals, with minimal fat. The majority of its calories come from carbohydrates.

Key Points

Size Matters: A small boiled challi has around 63 calories, a medium one around 88-99 calories, and a large one can reach 123 calories.
Toppings Increase Calories: While plain boiled corn is low-calorie, additions like butter or cheese will substantially raise the total caloric value.
Rich in Nutrients: Boiled corn is an excellent source of dietary fiber, B vitamins, and antioxidants like lutein and zeaxanthin.
Good for Digestion and Eyes: The fiber content aids digestive health, while antioxidants promote better eye health.
Primarily Carbohydrates: The majority of calories in a boiled challi come from healthy, complex carbohydrates.
Cooking Method Affects Profile: Boiled corn is generally healthier than fried corn due to the minimal addition of fat.

Understanding the Calories in a Boiled Challi

When calculating how many calories are in one boiled challi, the size of the ear is the most significant factor. An average, medium-sized ear of boiled corn is widely estimated to contain around 88-99 calories. This count is for the corn itself, before adding any butter, oil, or salt, which can significantly increase the total calories.

Calorie Breakdown by Size

To provide a more precise understanding, here is a detailed breakdown of calories based on the ear's size:

Small Ear (5.5 - 6.5 inches): ~63 calories
Medium Ear (6.75 - 7.5 inches): ~88-99 calories
Large Ear (7.75 - 9 inches): ~123 calories

These figures illustrate that while corn is not a high-calorie food, the portion size is crucial for those monitoring their intake. The caloric difference between a small and large ear can be nearly double, highlighting the importance of mindful portion control.

Macronutrient Profile of Boiled Corn

Beyond just calories, boiled corn offers a nutritious and balanced macronutrient profile. The majority of its energy comes from carbohydrates, specifically starch. It is also a good source of dietary fiber, which aids in digestion and helps regulate blood sugar levels. Protein and fat content are relatively low in plain boiled corn.

Here is a typical macronutrient profile for 100 grams of boiled yellow corn, which is slightly smaller than a medium ear:

Calories: 96
Carbohydrates: 21 grams
Protein: 3.4 grams
Fat: 1.5 grams
Fiber: 2.4 grams

The Impact of Add-ons on Calorie Count

When enjoying a boiled challi, it's the added toppings that often add the most calories. A single teaspoon of butter can add approximately 36 calories and 4 grams of fat. Other popular toppings like cheese, mayonnaise, or creamy sauces can drive the calorie count even higher. For those aiming for a healthier snack, consider seasoning your corn with a sprinkle of salt, chili powder, or a spritz of lime juice instead of rich, buttery additions.

Health Benefits of Boiled Challi

Boiled challi is more than just a low-calorie snack; it provides numerous health benefits that make it a valuable addition to a balanced diet.

Rich in Antioxidants

Corn, particularly yellow and orange varieties, is a great source of antioxidants like lutein and zeaxanthin. These powerful compounds are essential for maintaining eye health and can help protect against age-related macular degeneration.

Digestive Health

With a good amount of dietary fiber, boiled corn can significantly improve digestive health. Fiber promotes regular bowel movements and can help prevent constipation and hemorrhoids. The insoluble fiber also acts as a prebiotic, feeding the beneficial bacteria in your gut.

Provides Essential Vitamins and Minerals

Corn is packed with essential nutrients, including B vitamins (thiamin, niacin, and folate), vitamin C, potassium, magnesium, and phosphorus. These nutrients play a role in everything from energy metabolism to nerve function and bone health.

Comparison of Boiled vs. Other Corn Preparations

Cooking methods and additives significantly influence the final nutritional profile. Below is a comparison table outlining the caloric impact of different corn preparations.


Preparation Method	Average Calories (Medium Ear/Serving)	Primary Calorie Source Increase	Additional Nutritional Impact
Boiled Challi (Plain)	~99 kcal (per ear)	Natural starch	Retains most nutrients; low in added fat and sodium.
Grilled Corn (Plain)	~99 kcal (per ear)	Natural starch	Similar to boiled, potentially minor nutrient loss due to high heat.
Boiled with 1 Tbsp Butter	~140 kcal (per ear)	Added fats	Significant increase in saturated fat and calories.
Fried Corn (Off the Cob)	~200+ kcal (per cup)	Added oils	Can lose some water-soluble vitamins; higher fat content.

Conclusion

In summary, one boiled challi is a nutritious and low-calorie food, with the exact count depending on its size. A medium ear is typically under 100 calories, but toppings like butter can easily add more. By opting for a plain boiled preparation, you can enjoy a wholesome snack rich in fiber, vitamins, and antioxidants. Understanding the nutritional breakdown allows you to make informed choices that support your health goals, ensuring this classic treat remains a delicious and guilt-free part of your diet. For more information on food and nutrition, check out the resources from reputable health institutions like Precision Nutrition.

Frequently Asked Questions

A 'challi' is the term for sweet corn, particularly in South Asia. A 'boiled challi' is simply a cob of sweet corn that has been cooked in boiling water until tender.

Adding salt or lime juice does not add a significant number of calories to your boiled challi. While a large amount of salt can affect sodium intake, these seasonings are a much healthier choice than butter or oil for flavor.

Yes, the calorie content between white and yellow corn is roughly the same. The primary nutritional difference is that yellow corn contains beta-carotene, which is converted to Vitamin A in the body.

Yes, a plain boiled challi is a good snack for weight loss because it is relatively low in calories and high in fiber, which helps promote a feeling of fullness. The high fiber also aids in proper digestion.

A medium boiled challi (around 88 calories) and three cups of air-popped popcorn (approximately 93 calories) are comparable in caloric value. Both are healthy, whole-grain snacks, but added butter and oil can increase the calories in either.

The calorie count for plain boiled and plain grilled corn is essentially the same. The caloric difference only arises when fat sources like butter or oil are added during the grilling process.

Yes, corn is healthy despite being a starchy vegetable. It provides complex carbohydrates, which are a good source of sustained energy. It is also packed with fiber, vitamins, and antioxidants that offer numerous health benefits.