69 forms & preparations
Dietary labels are inferred automatically from Corn, white's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 24/100
How many beneficial nutrients Corn, white delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Corn, white come from — the split across carbs, fat & protein.
79% from carbs
-
Carbs 79%74.3 g per serving
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Fat 11%4.7 g per serving
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Protein 10%9.4 g per serving
What Corn, white is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 74.3 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 4.7 g | |
| Saturated Fat | 0.7 g | |
| Monounsaturated Fat | 1.3 g | — |
| Polyunsaturated Fat | 2.2 g | — |
| Omega-3 Fatty Acids | 65.0 mg | — |
| Omega-6 Fatty Acids | 2,097.0 mg | — |
| Palmitic Acid | 569.0 mg | — |
| Stearic Acid | 75.0 mg | — |
| Palmitoleic Acid | 4.0 mg | — |
| Oleic Acid | 1,247.0 mg | — |
| Linoleic Acid | 2,097.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 9.4 g | |
| Histidine | 287.0 mg | — |
| Isoleucine | 337.0 mg | — |
| Leucine | 1,155.0 mg | — |
| Lysine | 265.0 mg | — |
| Methionine | 197.0 mg | — |
| Phenylalanine | 463.0 mg | — |
| Threonine | 354.0 mg | — |
| Tryptophan | 67.0 mg | — |
| Valine | 477.0 mg | — |
| Alanine | 705.0 mg | — |
| Arginine | 470.0 mg | — |
| Aspartic Acid | 655.0 mg | — |
| Cystine | 170.0 mg | — |
| Glutamic Acid | 1,768.0 mg | — |
| Glycine | 386.0 mg | — |
| Proline | 822.0 mg | — |
| Serine | 447.0 mg | — |
| Tyrosine | 383.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 3.6 mg | |
| Vitamin B6 | 0.6 mg | |
| Folate (B9) | ~ | — |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.4 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 7.0 mg | |
| Iron | 2.7 mg | |
| Magnesium | 127.0 mg | |
| Phosphorus | 210.0 mg | |
| Potassium | 287.0 mg | |
| Sodium | 35.0 mg | |
| Zinc | 2.2 mg | |
| Copper | 0.3 mg | |
| Manganese | 0.5 mg | |
| Selenium | 15.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.2 g | — |
About Corn, white
Corn, also known as maize (Zea mays), is one of the world's most important grains and a sweet, sunny vegetable on the summer table. First domesticated by Indigenous peoples of the Americas thousands of years ago, it remains a global staple. Sweet corn is eaten fresh on the cob, while field corn is dried and milled into cornmeal, grits, and flour or processed into oil, starch, and syrups. Naturally gluten-free, corn provides carbohydrates for energy along with fiber, B vitamins, and the antioxidants lutein and zeaxanthin, which give the kernels their golden color, and it also comes in blue, red, and multicolored varieties.
It is endlessly useful in the kitchen: grilled or boiled on the cob, cut into salads and salsas, popped into popcorn, hulled into hominy, or ground for cornbread and tortillas. Fresh sweet corn is at its best soon after picking, when the sugars are highest and before they turn to starch, so use it quickly or refrigerate the ears in their husks to slow the change.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Corn, white?
There are 365 calories in 100 g of Corn, white, or about 606 calories in 1 cup (166 g).
How much protein is in Corn, white?
Corn, white contains 9.4 g of protein per 100 g.
How many carbs are in Corn, white?
Corn, white has 74.3 g of carbohydrates per 100 g.
How much fat is in Corn, white?
Corn, white provides 4.7 g of total fat per 100 g.
What is Corn, white a good source of?
Corn, white is an excellent source of Vitamin B6 (37% DV), Copper (35% DV), Thiamin (B1) (32% DV), Magnesium (30% DV), Selenium (28% DV) and Niacin (B3) (23% DV) and a good source of Protein, Phosphorus, Riboflavin (B2) and Iron (per 100 g). Daily Values are based on a 2,000-calorie diet.
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