How Many Calories And Carbs In An Ear Of Corn? | Quick Facts Guide

Sweet corn is mostly water and starch with a touch of natural sugar and fiber. A small ear lands near 63 calories, a medium ear sits around 77–88 calories, and a big ear reaches roughly 120–123 calories. Carbohydrates scale with size, from the mid-teens in grams on the small side to the high-20s on the large end. Those swings come from kernel count, not cooking style.

Corn On The Cob Calories And Carbs — Serving Sizes Explained

Not all cobs are created equal. Nutrition databases break ears into size ranges measured in inches. The numbers below pull common ranges you’ll see on labels and in nutrient tools. They give you a clear, quick way to match what’s on your plate.

Approximate Nutrition Per Ear (Plain Corn, No Butter)

Ear Size	Calories (kcal)	Carbs (g)
Small (5½–6½ in)	~63	~13–15
Medium (6¾–7½ in)	~77–88	~17–19
Large (7¾–9 in)	~120–123	~27

Fiber rides along too, usually in the 2–4 gram range per ear depending on size and variety. That’s a modest but helpful boost toward the recommended fiber intake. Protein holds steady near 3–5 grams, and fat stays low unless you add toppings.

Where The Numbers Come From

Per-ear values come from nutrition references that segment ears by length and yield. For raw yellow corn, a medium ear clocks about 77 calories with ~17 grams of carbs, while a larger ear lands close to 123 calories and ~27 grams of carbs. Plain boiled corn stays in the same ballpark because water gains and kernel losses offset. For context on carbs’ blood-sugar impact, corn sits in the low-to-mid GI range among starchy vegetables.

Raw Versus Cooked

Cooked totals shift slightly with water content and whether you’re weighing kernels on or off the cob. Boiling plumps kernels with water, which can dilute calories per 100 grams, yet you still eat roughly the same kernel count per ear. That’s why per-ear estimates remain stable across raw and boiled entries.

Why Ears Vary So Much

Two medium cobs rarely match exactly. Hybrids differ in kernel density, sweetness, and cob length. Field freshness changes water weight. If you want precision for tracking, strip the kernels and weigh them; 100 grams of cooked kernels averages about 85 calories with ~19 grams of carbs.

Smart Ways To Plate Corn Without Blowing The Budget

Starch gets a bad rap, but it earns a seat when portions are balanced. Pair one ear with lean protein and a pile of non-starchy vegetables. You’ll round out the meal while keeping total carbs in check. Salt after cooking and taste first—fresh corn is naturally sweet.

Portion Tweaks That Matter

• Skip the extra cob if your plate already includes rice, pasta, or bread.
• Go small or split a large ear if you’re watching carbs closely.
• Add herbs and acidity (lime, chili, parsley) to lift flavor without extra energy.

Butter, Oil, And Seasonings

Butter changes the math fast. One tablespoon adds about 100 calories and no carbs. A light brush of oil adds ~40 calories per teaspoon. Season blends often bring sodium, so check the label if that’s a priority.

Cooking Style: What Changes And What Doesn’t

Whether you boil, grill, or microwave, the kernel’s starch content doesn’t change much. The main differences come from add-ons (fat and salt) and water loss on the grill.

Boiled Or Steamed

Great for juicy kernels and minimal prep. If you add salt to the water, totals for sodium rise; calories and carbs stay about the same.

Grilled

Direct heat drives off a bit of water and can make kernels taste sweeter. Brush with a measured amount of oil so you can account for it. Herbs, lime, and chili powder bring plenty of pop without moving carbs.

Microwaved

Fast and clean. Wrap the cob in a damp paper towel or cook it right in the husk. Toppings still drive the numbers.

If you track carbs tightly, consider GI context too. Corn lands around the middle of the pack for starches on the glycemic index; see Harvard’s guide to good carbs and GI for a broader view of how different foods compare.

Corn On The Cob Nutrition: Label Math You Can Trust

Most databases list ears by length and “yields,” which accounts for kernels only. You’ll see values like “medium ear (6¾–7½ in), yields.” That aligns with what ends up on your plate once you bite in. A medium ear generally brings ~17–19 grams of carbs, while a large ear jumps near ~27 grams. If a label shows “per 100 g,” use 90–150 grams as a rough span for kernels from a typical ear to translate to a per-ear estimate.

For a straight per-ear nutrient snapshot from a medical reference that compiles USDA data, see these values for medium and large ears in corn nutrition facts. They align with what you’ll measure at home.

Serving Ideas That Keep Carbs Steady

Keep the ear as the starch slot on your plate. That one shift prevents stacking carbs from sides and sauces. If you want a richer bite, swap butter for a dusting of cotija or parmesan—more flavor per teaspoon than oil, and you’ll likely use less.

Five Flavor Combos

• Lime, chili, and flaky salt.
• Smoked paprika, garlic powder, and a touch of olive oil.
• Cilantro, scallion, and a squeeze of lemon.
• Crumbled feta, mint, and black pepper.
• Yogurt-lime drizzle and dill.

Numbers By Preparation (Per Ear, Typical Add-Ons)

Cooking style barely moves carbs; toppings do. Use this quick guide to keep tabs without a calculator.

Prep Impact Per Ear

Preparation	Approx Calories	Notes
Plain, boiled or steamed	Small ~63 | Medium ~77–88 | Large ~120–123	Carbs follow size; sodium depends on salt.
Grilled, 1 tsp oil	Ear + ~40	Char adds flavor; carbs unchanged.
With 1 tbsp butter	Ear + ~102	Fat adds energy only; no carbs.

How To Log It Accurately

When You Have A Scale

Slice kernels off and weigh. For cooked kernels, use ~85 calories and ~19 grams of carbs per 100 grams as a solid average. Multiply by your weight and you’ll be close.

No Scale? Use Length

Match your cob to the size spans in the first table: small, medium, or large. You’ll be within a few grams of carbs either way, which is fine for day-to-day tracking.

FAQ-Style Clarity, Without The FAQ Section

Does Salted Water Change Calories?

No. Salt only bumps sodium. Calories and carbs come from the kernels.

What About White Versus Yellow?

Differences are small for energy and carbs. Expect similar ranges per ear, with tiny swings in sugar and fiber from variety to variety.

Is Corn A “Good Carb”?

It sits near the middle on GI lists, and it brings fiber, B-vitamins, and minerals. Balance and portion make the difference. If you’re pairing with other starches at the same meal, pick one.

Make It Work In A Week’s Menu

Plan the ear as the starch slot two or three times a week when corn is in season. Rotate with potatoes, beans, and whole grains for variety in texture and nutrients. When you’re building a calorie budget for the day, remember each ear’s range and where toppings push totals.

Want a simple way to set targets before dinner plans? Try our daily calorie needs guide.