A plain ear of boiled sweet corn has about 90–115 calories; 100 g of cooked kernels has about 96 calories.
Per 100 g
Per Ear
Per Cup
Plain & Drained
- Boiled without salt
- Drain well after cooking
- Eat on the cob or as kernels
Lightest
With A Pat Of Butter
- Add ~1 tbsp butter
- +102 kcal per ear
- Watch sodium if salted
Richer
Loaded Toppings
- Oil, cheese, mayo add up
- Portion out extras
- Squeeze lime for zing
Heaviest
Calories In Boiled Sweet Corn By Portion
The calorie count depends on weight. One cob rarely matches the next, so using typical gram weights keeps things honest. The figures below come from USDA-sourced data and reflect plain, drained kernels.
| Portion | Typical Weight | Calories |
|---|---|---|
| 100 g cooked kernels | 100 g | ~96 kcal |
| Small ear (5½–6½ in) | ~89 g | ~85 kcal |
| Medium ear (6¾–7½ in) | ~103 g | ~98 kcal |
| Large ear (7¾–9 in) | ~118 g | ~113 kcal |
| 1 cup kernels | ~150 g | ~140–155 kcal |
Those ranges match what you’ll see when you weigh cobs at home. If you keep an eye on daily calorie needs, a single ear fits neatly into most meal plans without crowding the rest of your plate.
What Changes The Number On Your Plate
Size And Kernel Density
Two ears that look alike can still differ by 10–30 g, and that alone can swing calories by a dozen or more. Late-season corn can pack plumper kernels; early harvest can be leaner. If precision matters, weigh the cob after boiling and draining, then use the 1 kcal ≈ 1 g rule of thumb from the table above.
Water, Draining, And Salt
Boiling pulls starches into the water. Draining well keeps calories tied to kernel weight, not cooking liquid. Salt doesn’t add energy, but it does add sodium. For reference, the FDA aligns with the Dietary Guidelines target of less than 2,300 mg sodium per day for adults, so seasoning lightly helps you stay under that number (FDA sodium limit).
Butter, Oil, And Other Add-Ons
Extras change the picture fast. One tablespoon of butter tacks on about 100 calories. A drizzle of oil lands in the same range. Cheese, mayonnaise, or sweet sauces can double the total for a single ear. None of that is off limits, but portioning toppings makes it easy to steer the meal.
How To Measure Your Portion Without Guesswork
Use A Scale When You Can
Weigh the cob after boiling and draining. If it reads 110 g, you’re looking at about 105–110 calories before toppings. No scale? The small/medium/large bands earlier keep estimates tight enough for everyday tracking.
Convert Cup Measures To Cobs
One packed cup of kernels is roughly a heaping cob’s worth. If a recipe lists “2 cups corn,” that’s near 2 larger ears or 2–3 medium ears once cut off the cob. This swap helps when you’re logging a chowder or salad.
Fresh, Frozen, Or Leftover?
Frozen kernels boiled and drained sit in the same ballpark as fresh on the cob by weight. Labels may differ because of brine or added sodium in some products; drained weights keep calorie math consistent.
Nutrients You Get With Those Calories
Besides energy, you’re getting water, fiber, potassium, small amounts of protein, and carotenoids that give yellow corn its color. A plain ear is a tidy side for grilled fish or chicken, or a plant-forward base with beans and salsa. The numbers in the first table line up with USDA-sourced entries compiled by MyFoodData for cooked yellow sweet corn, which lists cob-size options and cup weights for easy logging.
Fiber And Fullness
Each ear supplies a few grams of fiber. That helps meals feel balanced. Pair corn with lean protein and a crisp veg to keep the plate satisfying without pushing calories too high.
Sodium Awareness
If you’re salting the cooking water, the kernels pick up some sodium. It’s not a deal-breaker, but it’s worth tasting first and finishing with a pinch only if you need it. Again, the adult target is under 2,300 mg per day (FDA guidance).
Cooking Methods And Small Tweaks
Boil And Drain
Bring a pot to a gentle boil, cook ears for 3–5 minutes until tender, then drain. Calories hinge on the corn itself, not the method, so plain boiled and plain steamed look the same on a nutrition log once you match cooked weights.
Steam, Grill, Or Microwave
Steam keeps kernels juicy without extra fat. Grill brings char and a touch of sweetness, still with the same base calories by weight. Microwaving in the husk is fast and keeps moisture in; strip the silk after cooking and it’s ready for the plate.
Add-Ons And What They Do To Calories
| Add-On Or Tweak | Typical Amount | Added Calories |
|---|---|---|
| Butter | 1 tbsp (14 g) | ~100–102 kcal |
| Olive oil | 1 tsp (5 g) | ~40–45 kcal |
| Grated hard cheese | 1 tbsp (6–7 g) | ~20–30 kcal |
| Mayonnaise | 1 tbsp (13–14 g) | ~90–100 kcal |
| Salt | Pinch | 0 kcal (adds sodium) |
| Lime juice | 1 wedge | ~0–2 kcal |
If you’re aiming for a lighter side, go with herbs, citrus, chili, and a sprinkle of cotija instead of big pats of butter. That keeps the flavor high without stacking hundreds of extra calories.
Portion Scenarios You’ll Run Into
Quick Dinner Plate
One ear with a palm-size protein and leafy veg lands in a balanced zone for most folks. If you want a richer feel, add a teaspoon of oil or a small pat of butter and account for it.
Salads, Soups, And Salsas
A cup of kernels supplies a solid base for chowders and grain bowls. If the recipe already brings oil or cream, keep corn plain to stay on target.
Cookouts
Buffet lines tempt heavy toppings. Start with a plain ear, taste it, then add just what you’ll enjoy. That tiny pause keeps the calorie total predictable.
Smart Tips To Keep Calories In Check
Season Bold, Not Heavy
Acid and spice carry a lot of flavor for pennies on the calorie budget. Try lime, smoked paprika, chili powder, or garlic powder. Save rich sauces for when you want a treat.
Weigh Once, Learn Forever
Weigh a few ears from your usual market. You’ll spot a pattern fast. After that, you can eyeball portions and still stay accurate within a narrow range.
Balance The Plate
Pair corn with lean protein and a pile of greens. The combo keeps you satisfied and evens out carbs across the meal.
Data Notes And Sources
Numbers here are drawn from USDA-sourced entries compiled by MyFoodData for cooked yellow sweet corn (boiled, drained, no salt). The site lets you toggle between ear sizes, cup measures, and grams, which is why it’s handy for real-world logging. Sodium guidance follows the FDA’s consumer page for daily limits.
Common Questions, Answered Briefly
Is Corn On The Cob “High Calorie”?
No. One ear sits in the same range as a medium banana or a slice of whole-grain bread. The add-ons make the biggest difference.
Does Salting The Water Change Calories?
No. Salt doesn’t add energy. It adds sodium, so season lightly and taste before adding more to stay under the adult daily limit noted above.
What About White Versus Yellow?
Calorie differences are small when weights match. Yellow types bring more carotenoids; calories per 100 g remain near the same ballpark.
Bottom Line On Boiled Corn Calories
Think by weight and toppings. A plain ear lands near 100 calories. One cup of kernels sits closer to 150. Add-ons move the needle the most. That’s the whole story you need for everyday logging—and an easy way to keep your meal on track. If you’re dialing in weight goals, a gentle place to start is a solid calorie deficit guide.