Food · Vegetables and Vegetable Products
Corn nutrition facts
A typical portion of corn (1 cup; 150 g, raw) has 130 calories and 5g of protein (USDA FoodData Central). USDA lists 23 descriptions of it: per 100 g they range from 66 calories (canned, reduced sodium, cooked, no added fat) to 386 (dried).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Corn, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.3g
- more than 32% of 8,218 USDA reference foods
- Calories per 100 g
- 86
- more than 25% of reference foods
- Sodium per 100 g
- 15mg
- more than 21% of reference foods
1 cup weighs 150 g in USDA's record for Corn, raw (FDC 2709783); across 22 records of corn USDA weighs it at 150 to 250 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 75% carbohydrate, 12% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Thiamin0.2 mg in 1 cup (150 g), 19% of the Daily Value
- Niacin2.7 mg in 1 cup (150 g), 17% of the Daily Value
- Folate63 µg DFE in 1 cup (150 g), 16% of the Daily Value
- Magnesium56 mg in 1 cup (150 g), 13% of the Daily Value
- Vitamin C10 mg in 1 cup (150 g), 11% of the Daily Value
- Phosphorus134 mg in 1 cup (150 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 2709783), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of corn USDA describes
Dried (Navajo) has the most calories per 100 g (386); the fewest: Reduced sodium, no added fat (66)
Every nutrient in this record (65)
The portion is 1 cup (150 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.91 g | 3.27 g | 10% |
| Total lipid (fat) | 2.02 g | 1.35 g | 3% |
| Carbohydrate, by difference | 28.1 g | 18.7 g | 10% |
| Energy | 129 kcal | 86.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 114 g | 76.0 g | |
| Total Sugars | 9.39 g | 6.26 g | |
| Fiber, total dietary | 3.00 g | 2.00 g | 11% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.49 g | 0.33 g | 2% |
| Fatty acids, total monounsaturated | 0.65 g | 0.43 g | |
| Fatty acids, total polyunsaturated | 0.73 g | 0.49 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 3.00 mg | 2.00 mg | 0% |
| Iron, Fe | 0.78 mg | 0.52 mg | 4% |
| Magnesium, Mg | 55.5 mg | 37.0 mg | 13% |
| Phosphorus, P | 134 mg | 89.0 mg | 11% |
| Potassium, K | 405 mg | 270 mg | 9% |
| Sodium, Na | 22.5 mg | 15.0 mg | 1% |
| Zinc, Zn | 0.69 mg | 0.46 mg | 6% |
| Copper, Cu | 0.081 mg | 0.054 mg | 9% |
| Selenium, Se | 0.90 µg | 0.60 µg | 2% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 13.5 µg | 9.00 µg | 2% |
| Carotene, beta | 70.5 µg | 47.0 µg | |
| Carotene, alpha | 24.0 µg | 16.0 µg | |
| Vitamin E (alpha-tocopherol) | 0.11 mg | 0.070 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 173 µg | 115 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 966 µg | 644 µg | |
| Vitamin C, total ascorbic acid | 10.2 mg | 6.80 mg | 11% |
| Thiamin | 0.23 mg | 0.15 mg | 19% |
| Riboflavin | 0.083 mg | 0.055 mg | 6% |
| Niacin | 2.65 mg | 1.77 mg | 17% |
| Vitamin B-6 | 0.14 mg | 0.093 mg | 8% |
| Folate, total | 63.0 µg | 42.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 34.5 mg | 23.0 mg | 6% |
| Vitamin K (phylloquinone) | 0.45 µg | 0.30 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 63.0 µg | 42.0 µg | |
| Folate, DFE | 63.0 µg | 42.0 µg | 16% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0.0045 g | 0.0030 g | |
| SFA 12:0 | 0.0015 g | 0.0010 g | |
| SFA 14:0 | 0.0015 g | 0.0010 g | |
| SFA 16:0 | 0.39 g | 0.26 g | |
| SFA 18:0 | 0.068 g | 0.045 g | |
| MUFA 18:1 | 0.63 g | 0.42 g | |
| PUFA 18:2 | 0.71 g | 0.47 g | |
| PUFA 18:3 | 0.021 g | 0.014 g | |
| PUFA 20:4 | 0.0015 g | 0.0010 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0060 g | 0.0040 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0090 g | 0.0060 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2709783: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in corn?
130 in 1 cup (150 g) of raw; 66 to 386 per 100 g across USDA's descriptions.
How much protein is in corn?
5g in 1 cup; 3.3 g per 100 g.
How much sodium is in corn?
25mg in 1 cup; 15 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov