A medium ear of sweet corn has about 88 to 99 calories, while small ears start around 60 and large ears can reach 123.
Corn sits at an odd spot on the picnic plate. It tastes sweet enough to feel like a treat, yet it gets piled next to the protein like a vegetable. You might wonder whether those golden kernels are loading you up or just adding a modest side.
The calorie count for corn is straightforward once you account for the ear size and preparation. A typical medium ear of sweet corn lands around 90 calories. This article breaks down the numbers ear by ear.
Counting Calories By The Ear
Let’s start with the most common question: how many calories are in a single ear of sweet corn? The answer depends heavily on the length of the cob.
A small 6-inch ear, which yields about half a cup of kernels, contains roughly 60 calories according to NDSU Extension. Bump up to a medium ear (6.75 to 7.5 inches) and you’re looking at 88 to 99 calories. A large ear stretching 7.75 to 9 inches can deliver up to 123 calories.
Preparation matters too. Boiling an ear without salt adds very few calories, while slathering it in butter obviously adds more. The numbers above are for plain corn.
Why The Corn Confusion Sticks
Corn has a reputation problem. Some dieters avoid it because it tastes sweet, assuming the sugar content makes it high-calorie. Others think it’s mostly starch with no real nutritional value. Neither picture is quite accurate.
- The “sweet” misconception: Sweet corn contains natural sugars (about 5g per ear), but that’s less than an apple. The net calories are still modest for the volume you get.
- The “starch” problem: Yes, corn is higher in carbs than leafy greens. But at roughly 90 calories per medium ear, it fits easily into most meal plans without blowing your budget.
- The “waste” factor: You don’t eat the cob. The actual kernel weight per ear is only about 80 to 100 grams, which makes the calorie density fair for the serving size.
- The preparation trap: People remember loaded corn on the cob with butter and salt. The plain corn itself isn’t the problem — the toppings are.
Once you separate the corn from the additions, the numbers are easy to work with.
Sweet Corn Vs. Field Corn — The Main Distinction
When people ask about calories corn, the answer almost always refers to sweet corn. That’s the yellow or bicolor variety you buy fresh at the grocery store. It’s harvested young and high in moisture.
Field corn is a completely different product. It’s left on the stalk to dry into hard, starchy kernels used for livestock feed, ethanol, and processed ingredients like corn syrup and cornmeal. Nebraska Corn Board explains the difference clearly in its sweet corn vs field corn guide. Sweet corn is the only type you’ll find in the produce aisle.
| Ear Size / Form | Approximate Calories | Equivalent Kernels |
|---|---|---|
| Small ear (6 inches) | ~ 60 | ~ ½ cup |
| Medium ear (6.75–7.5 inches) | 88 – 99 | ~ ¾ cup |
| Large ear (7.75–9 inches) | 123 | ~ 1 cup |
| Canned sweet corn (1 cup, drained) | 116 | N/A |
| Frozen sweet corn (1 cup) | ~ 130 | N/A |
The table above covers plain corn. Once you add butter, oil, or cream-style processing, the numbers shift upward depending on the extra ingredients.
How Preparation Changes The Number
The way you cook or process corn shifts its calorie count slightly, mostly due to water loss or gain and any added ingredients. Here’s how five common forms stack up.
- Raw sweet corn: Straight off the stalk, a medium ear runs about 88 calories. It’s crisp and juicy because the water content is high.
- Boiled corn on the cob: Boiling in unsalted water doesn’t add calories. A boiled medium ear sits around 99 calories, slightly higher because the kernels absorb a bit of water.
- Canned corn: A cup of drained canned sweet corn has about 116 calories. Canned varieties often include added sugar or salt, so check the label.
- Frozen corn: One cup of frozen sweet corn contains roughly 130 calories. It’s usually flash-frozen at peak ripeness with no additives.
- With butter or oil: One tablespoon of butter adds about 102 calories. If you top your ear with butter, the total easily doubles.
The takeaway? Plain corn is a moderate-calorie food. The final number depends almost entirely on what you add after cooking.
What Else You Get With Those Calories
Corn offers more than just energy. The same medium ear that delivers about 90 calories also brings 3 to 4 grams of protein, 2 to 3 grams of fiber, and small amounts of potassium and B vitamins.
Fresh sweet corn is a seasonal item worth watching for, and the USDA SNAP-Ed program highlights it in their corn seasonal produce guide as a good fit for balanced meals. Compared to other common sides, corn holds its own.
| Side Dish (½ cup serving) | Calories | Fiber (g) |
|---|---|---|
| Sweet corn kernels | ~ 60 | 1.5 |
| White rice (cooked) | ~ 100 | 0.5 |
| Baked potato (medium) | ~ 160 | 3 |
Half a cup of rice has about 100 calories and less fiber. A medium baked potato clocks in around 160 calories. Corn lands somewhere in the middle, with a fiber bonus that helps with fullness.
The Bottom Line
A medium ear of sweet corn contains roughly 90 calories, making it a moderate, fiber-containing vegetable that fits into most eating patterns without worry. The exact number varies by ear size — from 60 calories for a small cob to 123 for a large one — and preparation method adds or subtracts little unless you add fats or sugars.
For the most accurate count, weigh the kernels you actually eat and check the label on canned or frozen corn, since added ingredients change the numbers from the fresh baseline.
References & Sources
- Nebraskacorn. “Field Corn and Sweet Corn Corn for Cattle vs Humans” Sweet corn is harvested fresh at its peak sweetness for human consumption, while field corn is left in the field longer to mature and dry on the stalk.
- Usda. “Seasonal Produce Guide” Corn is available fresh, frozen, and canned; fresh corn on the cob is a seasonal produce option that provides carbohydrates, protein, and potassium.