How Many Calories Are In 1 Ear Of Corn? | Quick Facts Guide

How Many Calories Are In 1 Ear Of Corn: Real Serving Sizes

You’ll see a range because ears aren’t identical. A medium ear lands near 85–90 calories when boiled with no fat. Smaller ears dip closer to 70. Big county-fair ears can push past 110 before toppings.

To keep things uniform, the numbers here use cooked, boiled, plain sweet corn. That lines up with nutrient databases reporting about 96 calories per 100 grams and ~85 calories for an 89-gram portion of cooked kernels.

Quick Reference: Sizes, Weights, And Calories

This table converts common ear sizes into approximate cooked kernel weights and calories. Use it when your market sells mixed sizes.

Corn Ear Size To Calories (Boiled, Plain)

Ear Size	Cooked Kernels (g)	Calories (kcal)
Small (5.5–6.5 in)	~75	~72
Medium (6.75–7.5 in)	~90	~86
Large (7.75–9 in)	~120	~115

Those estimates follow the same per-gram energy value used in the sources above, so you can swap in your own weights and get a close answer. If you want a faster mental shortcut, treat cooked kernels as about one calorie per gram.

Corn brings starch for energy, a little protein, and some fiber. That combo explains why a cob feels satisfying without being heavy.

What Changes The Calorie Count

Kernel Water And Variety

Sweet corn varieties differ in sugar and moisture. As kernels sit after harvest they lose water. The ear then weighs less, so calories per ear drift a bit even when calories per 100 grams stay steady.

Cooking Method

Boiling and steaming add no calories. Grilling is similar unless you brush on oil. One teaspoon of oil adds about 40 calories. A full tablespoon of butter adds roughly 102.

Sauces, Cheese, And Seasonings

Street-corn toppings taste great, yet they stack fast. Mayo, crumbly cheese, and generous butter can double the energy in a large ear. Spread a thinner layer, sprinkle cheese, and finish with lime, chili, and herbs for big flavor with a modest bump.

Evidence And Numbers You Can Trust

The per-gram math and nutrition profile come from high-quality datasets that aggregate lab-analyzed corn samples. The cooked, boiled, drained entry reports ~96 kcal per 100 g and ~85 kcal for an 89 g serving, which underpins the tables in this guide.

Portion Tips That Keep Cobs In Check

Match the ear to the plate. Pair one medium cob with lean protein and a big salad, or split a jumbo cob across two plates. If you want a lighter day, choose a smaller cob or shave kernels into a salsa with tomatoes and peppers for more volume.

Once you map out your low-calorie foods, a cob slots in as a friendly carb side that won’t blow your plan.

How To Estimate Without A Scale

Use The Three Clues

1. Length: Small ears sit near 6 inches, medium near 7, big ones around 9.
2. Girth: Thick rows mean more kernels and a heavier yield.
3. Cup Yield: A generous ear often gives close to 3/4 cup of kernels after cooking.

Glance back at the size table, pick the closest row, and you’ll be within a few bites of the real number.

Grill, Boil, Or Microwave

All three methods keep the base calorie count steady. Boil or steam for easy batch cooking. Grill for char and aroma. Microwave in the husk for a tidy weeknight move.

Nutrition Snapshot Per Ear

Beyond calories, a medium ear brings carbs for fuel, a touch of protein, and fiber. You’ll also get potassium, a bit of magnesium, and lutein plus zeaxanthin for eye health.

Approximate Nutrition Per Medium Ear (90 g Cooked)

Nutrient	Amount	Notes
Calories	~86 kcal	Boiled, plain
Carbohydrate	~19 g	Mostly starch
Protein	~3 g	Pairs well with beans
Fat	~1.3 g	Little fat naturally
Fiber	~2 g	Helps fullness
Potassium	~190 mg	Electrolyte helper
Vitamin C	~5 mg	Small boost
Lutein + Zeaxanthin	~800 mcg	Eye-friendly

Cooking Styles And Add-Ins

Boiled And Buttered

Drop ears into salted water, cook until tender, then pat dry. If you add butter, measure it. One tablespoon adds about 102 calories. Half a tablespoon adds ~51. A light sprinkle of salt is plenty once the kernels are hot.

Grilled With A Light Oil Mist

Spray the ears lightly, then grill over medium-high heat. Rotate for even char. Keep oil to a teaspoon per ear for a modest +40 calorie bump, then finish with lime and chili powder.

Street-Corn Style At Home

Rub a thin layer of light mayo, roll in a spoon or two of cotija, squeeze lime, and dust with chili. Keep the mayo thin and the cheese measured to hold the line.

Smart Swaps For Flavor

Zesty Mix

Swap heavy butter for a squeeze of lime, chopped cilantro, and smoked paprika. You’ll keep flavor high with almost no extra calories.

Herb And Olive Oil

Brush a half-teaspoon of extra-virgin olive oil and toss on minced parsley or basil. That’s about 20 extra calories with a bright finish.

Cheese, But Lighter

Use a microplane to shave a teaspoon of hard cheese over hot kernels. You’ll get aroma and a savory pop for a small calorie trade-off.

Shopping And Storage Tips

Pick Fresh

Choose tight green husks with sticky silk and firm rows you can feel. Fresher ears keep sweetness and a more predictable weight per ear.

Store Right

Refrigerate ears with husks on if you can and cook within a day or two. After cooking, cool quickly and store in a sealed container for up to three days.

Meal Ideas That Keep Portions In Check

Grilled Plate

Serve one medium cob with grilled chicken and a tomato-cucumber salad. Add a fruit cup for dessert and you’re set.

Soup And Salad

Shave kernels into a chunky vegetable soup and top a green salad with the rest. One ear can stretch across two bowls.

Taco Night

Toss warm kernels with black beans, lime, and scallions. Spoon into corn tortillas, then add salsa. It’s hearty, colorful, and easy to track.

Bottom Line For Easy Planning

One medium ear brings about 85–90 calories when cooked plain. Size and toppings shift that number, so measure fats, season boldly, and let the corn shine. Want a refresher on overall intake targets? Try our daily calorie needs guide.