Corn Calories and Macros — Nutrition Facts per 1 cup kernels (164g, cooked)

A serving of corn — 1 cup kernels (164g, cooked) — comes to 157 calories, with 5.6g of protein, 34.4g of carbs, and 2.5g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Corn nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Boiled sweet corn. Starchy enough that some trackers treat it as a grain — at ~96 kcal per 100g it's closer to rice than to green vegetables.

How does corn fit your goals?

Corn is a carb-dominant food, with 34.4g of carbohydrate per 1 cup kernels (164g, cooked). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.

Diet-wise, corn fits vegan and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, corn pulls real weight on fiber (14% DV) and vitamin C (10% DV) per 1 cup kernels (164g, cooked) — the kind of micronutrient density that calorie counts alone don't show.

How corn compares to other vegetables

Tracking corn in Bento Bunny

Logging foods like corn manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For corn specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.

Related foods

• Baked Potato calories and macros
• Sweet Potato calories and macros
• Green Peas calories and macros
• Butternut Squash calories and macros

Browse all vegetables in the food database.