How much protein is in a 1/2 cup of corn?

November 5, 2025 •

4 min read

According to the Cleveland Clinic, a half-cup of fresh or frozen sweet corn contains approximately 3 grams of protein. The exact amount of protein in a 1/2 cup of corn can vary slightly depending on whether it's fresh, frozen, or canned, and if any additives are included.

Quick Summary

A half-cup serving of corn typically provides between 2 and 3 grams of protein. The precise protein count depends on the preparation method, with fresh and cooked sweet corn often offering slightly more than some canned versions.

Key Points

Moderate Protein Source: A half-cup of corn provides a small but notable amount of protein, typically 2–3 grams.
Incomplete Amino Acid Profile: The protein in corn is incomplete, meaning it lacks adequate levels of all essential amino acids, particularly lysine and tryptophan.
Complements Legumes: Combining corn with legumes, like beans, creates a complete protein source, a strategy used for centuries.
Content Varies by Preparation: Fresh or frozen corn often has slightly more protein than canned versions, so it is best to check nutritional information.
Rich in Other Nutrients: Beyond protein, corn is a good source of fiber, B vitamins, and antioxidants beneficial for eye health.
Easy to Add to Meals: Corn is a versatile ingredient that can be easily incorporated into salads, soups, and other dishes to boost nutritional value.

Understanding Corn's Nutritional Profile

While corn is often celebrated for its high fiber and carbohydrate content, it also contributes a modest amount of protein to your diet. A half-cup serving is a common portion size, and knowing its protein value can be helpful for meal planning, especially for those on plant-based diets or managing their macronutrient intake.

Protein in Various Corn Preparations

Protein content in corn isn't static; it can be influenced by how the corn is processed or prepared. For example, fresh, sweet corn picked and cooked immediately might have a different profile than corn that has been canned or frozen. Canned versions might have a slightly lower protein count per serving due to processing and added water. Similarly, the presence of added salt or sugar in canned products can alter the overall nutritional makeup.

Fresh or Frozen Sweet Corn: A 1/2 cup serving typically contains around 3 grams of protein. This makes it a helpful, albeit not primary, source of protein. It's also rich in fiber, B vitamins, and antioxidants like lutein and zeaxanthin.
Canned Whole Kernel Corn: Depending on the brand and whether it's drained, a half-cup can contain between 1 and 2 grams of protein. This variation is due to differences in canning methods and the amount of liquid retained.

Protein Quality in Corn

It is also important to consider the quality of corn's protein. Like many plant-based proteins, corn protein is considered an incomplete protein. This means it lacks sufficient amounts of certain essential amino acids, particularly lysine and tryptophan. To compensate for this and create a complete protein source, it is beneficial to pair corn with other complementary foods.

Common Pairings for Complete Protein

Corn and Beans: This classic pairing, rooted in ancient agricultural practices known as the "Three Sisters" (corn, beans, and squash), provides all the essential amino acids when combined. The amino acids lacking in corn are provided by beans.
Corn and Legumes: Similar to beans, combining corn with other legumes like lentils or chickpeas also creates a complete protein, which is vital for tissue repair and muscle growth.

Practical Ways to Boost Corn's Protein Power

To maximize the protein contribution of corn in your meals, consider pairing it with other protein-rich ingredients. This can transform a simple side dish into a more nutritionally robust component of your meal.

Comparison Table: Protein in Different Corn Preparations


Preparation Method	Serving Size	Approximate Protein Content	Key Nutrients	Notes
Fresh/Frozen Sweet Corn	1/2 cup kernels	3 grams	Fiber, B vitamins, antioxidants	Versatile for salads, salsas, side dishes
Canned Whole Kernel Corn	1/2 cup, drained	1–2 grams	Fiber, minerals	May contain added sodium; check label
Corn and Black Beans	1/2 cup corn + 1/2 cup beans	>8 grams	Fiber, complex carbohydrates	Creates a complete protein source; great for vegans/vegetarians
Cornbread with Cheese	Varies by recipe	Varies widely	Calcium, additional fat	Great for enhancing a comfort food classic

Versatile Recipe Ideas

Beyond simple combinations, corn can be integrated into many recipes to increase its protein value. Try these ideas:

Add it to Chili: Stir a half-cup of fresh or canned corn into your next batch of bean and meat-based chili. It adds texture, a touch of sweetness, and a little extra protein.
Create a Power Salad: Toss a half-cup of corn with quinoa, black beans, grilled chicken or tofu, and a zesty vinaigrette for a balanced, protein-packed meal.
Make a Protein-Packed Salsa: Mix corn with black beans, red onion, and cilantro to serve with grilled fish or chicken.

Conclusion

While corn provides a modest amount of protein, it is not a protein powerhouse on its own. A 1/2 cup of corn typically contains around 2 to 3 grams of protein, a figure that can shift depending on the corn's form (fresh, frozen, or canned) and processing. Its protein is incomplete, but when strategically paired with legumes or other amino-acid-rich foods, it can contribute to a complete protein meal. Ultimately, corn's value in a balanced diet lies in its versatility and its ability to complement other protein sources, rather than serving as the sole provider.

Key Takeaways

3 Grams Protein: A standard 1/2 cup serving of fresh or frozen sweet corn contains approximately 3 grams of protein.
Incomplete Protein: Corn lacks certain essential amino acids, making it an incomplete protein source.
Pair with Legumes: Combining corn with legumes like beans or lentils creates a complete protein.
Versatile Ingredient: Corn can be added to many dishes like salads, soups, and chili to boost flavor and nutritional content.
Preparation Affects Content: Protein content can vary slightly between fresh, frozen, and canned corn, so check nutrition labels.

Frequently Asked Questions

No, the protein in corn is considered incomplete because it does not contain sufficient amounts of all the essential amino acids, most notably lysine and tryptophan.

To make the protein in corn complete, you should combine it with legumes like beans or lentils. The traditional dish of corn and beans provides all the essential amino acids needed by the body.

No, canned corn can have a slightly different nutritional profile. A 1/2 cup of canned, drained corn may contain closer to 1-2 grams of protein, whereas fresh or frozen sweet corn often has around 3 grams.

While it contains protein, corn is not typically considered a 'good' or primary source of protein compared to foods like meat, fish, or legumes. It is a supplementary source that adds to your overall daily intake.

Beyond protein, corn is a rich source of dietary fiber, carbohydrates, B vitamins like thiamine and folate, and antioxidants like lutein and zeaxanthin, which are good for eye health.

To increase the protein in a corn-based meal, you can add protein-rich ingredients such as black beans, chicken, tofu, or cheese to a corn salad, chili, or salsa.

The protein content is not significantly impacted by typical cooking methods like boiling or steaming. However, canning can sometimes lead to minor differences in nutritional values due to added liquid.