Is Fresh Corn on the Cob High in Calories?

December 5, 2025 •

3 min read

A medium ear of fresh sweet corn contains around 77 to 100 calories, a surprisingly moderate amount for a food often perceived as heavy. While it is a starchy vegetable, its calorie count is relatively low, especially when compared to many other common carbohydrate sources. The key to understanding corn's caloric impact lies in its preparation and portion size.

Quick Summary

An average ear of fresh corn is a low-fat, moderate-calorie food with a balanced nutritional profile. It is rich in fiber, vitamins, and minerals, which promote satiety and overall health. The final calorie count largely depends on toppings, like butter or salt, rather than the corn itself.

Key Points

Moderate Calorie Content: A medium ear of fresh corn on the cob has only around 77 to 100 calories, making it a low-calorie choice.
Nutrient-Dense: Corn is rich in vitamins (B vitamins, C), minerals (magnesium, potassium), and antioxidants (lutein, zeaxanthin), contributing to overall health.
High in Fiber: Both soluble and insoluble fiber in corn promote healthy digestion, regulate cholesterol, and increase feelings of fullness, which aids in weight management.
Preparation Matters: Added toppings like butter and excessive salt dramatically increase the calorie count, so opt for healthier seasoning alternatives like herbs, spices, or a squeeze of lime.
Suitable for Weight Management: Due to its low-calorie, high-fiber, and filling nature, fresh corn can be a beneficial component of a balanced weight loss diet.

Demystifying the Calories in Fresh Corn on the Cob

Many people are surprised to learn that fresh corn on the cob is not a high-calorie food. Perceived as a heavy, starchy vegetable, its actual caloric value is quite modest. A medium ear typically contains between 77 and 100 calories, with very little fat, making it a healthy and filling option. Its complex carbohydrate content provides a steady source of energy, and its high fiber helps promote satiety, which can assist in weight management. However, the toppings added to corn are where the calories can quickly increase. This section will break down the nutritional details and explain why fresh corn is a nutritious addition to any diet.

The Role of Fiber and Nutrients

Beyond its moderate calorie count, fresh corn is packed with beneficial nutrients. It is a good source of dietary fiber, including both soluble and insoluble types. Insoluble fiber adds bulk to stool, aids digestion, and can prevent constipation. Soluble fiber can help control cholesterol levels. This combination of fiber is beneficial for gut health and can help you feel full longer, which is advantageous for weight loss goals. Additionally, corn is rich in important vitamins and minerals such as B vitamins (thiamin, folate), magnesium, potassium, and antioxidants like lutein and zeaxanthin, which are crucial for eye health.

Fresh vs. Frozen vs. Canned Corn

Understanding the subtle differences in preparation is key to maintaining a healthy diet. While fresh corn is often the preferred choice, frozen and canned versions are also good options, as long as you read the labels carefully. Frozen corn is often flash-frozen at peak ripeness, which can help retain its nutrients, sometimes even more effectively than fresh corn that has been refrigerated for a while. Canned corn can also be nutritious, but it is important to choose versions with no added salt or sugar to keep the calorie count low. Fried corn or creamed corn, however, often contain added fats and sugars that significantly increase the overall caloric intake.

How Toppings Affect the Total Calories

While plain fresh corn is a low-calorie choice, the way it is served can drastically alter its nutritional profile. Common additions like butter and salt can quickly turn a light snack into a calorie-dense side dish. A tablespoon of butter can add over 100 calories to your meal. Healthy alternatives, such as a sprinkle of chili powder, a squeeze of lime juice, fresh herbs, or a light drizzle of olive oil, can add flavor without the extra fat and calories.

A Look at Corn in Moderation

While corn contains starch, its place as a healthy food should not be overlooked. As part of a balanced diet, it is a great source of energy and can contribute to feelings of fullness. Portion control is always important, especially for those watching their carb intake. Combining corn with other low-starch vegetables, lean proteins, and healthy fats is an excellent strategy for a wholesome meal. Corn's resistant starch content, which resists digestion in the small intestine and ferments in the large intestine, is also beneficial for gut health and can aid in weight management.

Comparison: Corn vs. Other Carbohydrates


Food (100g serving)	Calories (approx.)	Carbohydrates (g)	Fiber (g)	Notes
Fresh Corn	96	19	2.4	Contains protein, vitamins, and antioxidants.
White Rice (Cooked)	130	28	<1	Higher glycemic index and fewer micronutrients.
Baked Potato	93	21	~2	Similar calories to corn, but lower fiber than whole corn.
Air-Popped Popcorn (Plain)	62	12.4	2.4	Lower in calories, but often consumed in larger volumes.
French Fries (Fried)	312	Varies	Varies	Significantly higher in calories and fat due to frying.

Conclusion: A Healthy Addition to Your Diet

Fresh corn on the cob is a delicious, nutritious, and moderately low-calorie food that can be a healthy part of your diet. Its natural sweetness is a result of low sugar content compared to many fruits, and its calorie count is mainly from complex carbohydrates and fiber. By being mindful of preparation and toppings, you can enjoy corn's many health benefits without worrying about it being "high in calories." So go ahead and enjoy that summertime favorite, perhaps with a sprinkle of seasoning and a bit of creativity instead of a stick of butter. Its fiber content will keep you feeling full, and its rich vitamins will nourish your body, making it a smart and satisfying choice for any meal plan. For more detailed information on corn and other foods, consult resources like the Johns Hopkins Medicine page on the health benefits of corn.

Frequently Asked Questions

Yes, corn is a starchy vegetable, meaning it contains more carbohydrates and calories than non-starchy vegetables like broccoli or leafy greens. However, its complex carbs and high fiber content provide sustained energy and make it a healthier choice than many processed starchy foods.

Fresh corn is lower in calories than an equivalent weight of cooked white rice. For example, 100g of fresh corn has about 96 calories, while 100g of cooked white rice has 130 calories. It is similar in calories to a baked potato but contains more dietary fiber.

Yes, when consumed in moderation and prepared healthily, corn can aid in weight loss. Its high fiber content helps you feel fuller for longer, which can prevent overeating and help reduce overall calorie intake.

Yes, both frozen and canned corn can be healthy options. Frozen corn, flash-frozen at peak ripeness, often retains its nutritional value very well. When choosing canned corn, opt for no-salt-added varieties to avoid excessive sodium.

A tablespoon of butter can add over 100 calories to a single ear of corn, significantly increasing the total caloric intake. Using healthier toppings like herbs, spices, or olive oil is recommended.

No, the sugar content in fresh corn is relatively low compared to many fruits, and the sugar is naturally occurring. A medium ear of corn has about 5-6 grams of natural sugar, far less than the added sugars found in many processed foods.

The calorie count can vary slightly depending on the size of the ear and the variety of corn. A medium ear (approx. 7 inches) has about 88 calories, while a larger ear (approx. 9 inches) can have up to 123 calories.