White corn nutrition facts
Per 1 cup · 166 g
of a 2,000 cal day
- Protein16g10% of calories
- Carbs123g79% of calories
- Fat7.9g11% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of White corn (1 cup, 166 g) has 606 calories, with 16 g of protein, 123 g of carbohydrates and 7.9 g of fat. Most of its energy comes from carbs (79% of calories). It is high in protein (31% DV), thiamine (53% DV) and riboflavin (b2) (26% DV).
High in
20%+ of the daily value
- Protein31%
- Thiamine53%
- Riboflavin (B2)26%
- Niacin38%
- Vitamin B679%
- Iron56%
Good source of
10–19% of the daily value
- Pantothenic acid14%
- Potassium10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (166 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 1 mg | 53% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 6 mg | 38% |
| Vitamin B6 | 1 mg | 79% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 12 mg | 1% |
| Iron | 4 mg | 56% |
| Potassium | 476 mg | 10% |
| Magnesium | 211 mg | 50% |
| Phosphorus | 349 mg | 50% |
| Zinc | 4 mg | 33% |
| Copper | 1 mg | 58% |
| Manganese | 1 mg | 35% |
| Selenium | 26 μg | 47% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Cystine | 0.3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lysine | 0.4 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
123 calWhite sweet corn (raw)1 ear, large−483 cal
90 calWinCo Foods Super Sweet White Corn⅔ cup−516 cal- 113 cal
White sweet corn (cooked, boiled, drained, unsalted)1 ear, large−493 cal - 115 calWhite sweet corn (cooked, boiled, drained, salted)1 ear, large−491 cal
- 80 calH-E-B Baby White & Gold Corn⅔ cup−526 cal
- 80 calFood Lion White Corn½ cup−526 cal
Burning 606 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 115minWalking (3.5 mph)
- 73minCycling (moderate)
- 50minRunning (6 mph)
- 85minSwimming laps
Common questions
How many calories are in White corn?
One serving of White corn (1 cup) has 606 calories, which works out to 365 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is White corn high in protein?
It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 10% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is White corn keto-friendly?
It is hard to fit into a strict keto diet. One serving has 123 g of net carbs and 79% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in White corn?
58 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
