How Many Calories And Carbs In Corn On The Cob? | Straight Facts

What You Get From A Single Ear

Sweet corn is a starchy vegetable that brings energy, fiber, and a little protein. When you boil a fresh ear and skip the butter, the numbers stay modest. The exact count depends on ear size, which is why you’ll see slightly different totals in apps and labels.

Ear Size (Cooked, No Butter)	Calories	Total Carbs
Small ear (about 89 g)	~85 kcal	~18.7 g
Medium ear (about 103 g)	~98 kcal	~21.7 g
Large ear (about 118 g)	~112 kcal	~24.9 g
1 cup kernels (149 g)	~143 kcal	~31 g

Those ranges come from lab data for boiled yellow sweet corn. The medium ear sits near 100 calories with roughly 22 grams of carbohydrate, while a small ear lands closer to 85 calories. Portion size matters, so set your daily calorie needs first, then fit the ear size that works for your meal.

Calories And Carbs In A Medium Ear: Quick Math

A medium ear weighs about 103 grams after boiling. Using the per-100-gram values for cooked sweet corn, that comes out to roughly 98 calories and about 22 grams of carbs, including around 2–3 grams of fiber and 4 grams of natural sugars. If you’re tracking net carbs, subtract fiber and you’ll land near 19–20 grams per ear.

Prefer measuring by the cup? One large ear equals about one cup of kernels, and a full cup pushes the count to roughly 143 calories and 31 grams of carbs. That matches the MyPlate vegetable group cup guidance used in many nutrition tools.

Why Numbers Differ Across Apps

Two things shift the totals: cooking water and ear size. Kernels absorb a bit of water when boiled, so the per-gram calorie density drops compared with raw kernels. Grilling evaporates more water than boiling, which nudges the ounces-for-ounce numbers up a hair even if the whole ear still sits in that 85–115 calorie band.

Data source also matters. Some databases list generic “corn” without a cooking method, while others pin it to boiled, drained kernels. When you match the method and serving size, the spread tightens and the math lines up.

Serving Sizes That Map To Real Plates

Portions at the table vary. Backyard cookouts often serve medium ears, while markets sometimes sell shorter or extra-long ears. A helpful rule of thumb: one large ear roughly equals one cup of kernels, which is handy when a recipe calls for cups instead of cobs.

Cooking Method: Boil, Grill, Or Roast

Boiled

Boiling keeps kernels plump and juicy. The calorie and carb counts in the table reflect this method with the ear drained and unseasoned.

Grilled

Grilling dries the surface a bit. Per ear calories remain similar, but by weight you’ll see a slightly higher calorie density because there’s less water left in the kernels.

Roasted

Roasting sits between boiling and grilling. Again, the main swing in calories and carbs comes from ear size and any toppings you add after cooking.

Toppings Change The Math Fast

The cob itself stays lean. The add-ons do the heavy lifting. Here’s a quick cheat sheet for popular toppings. Values are for typical spoonfuls.

Add-On (Typical Spoonful)	Added Calories	Added Carbs
Butter, 1 tbsp	~100 kcal	0 g
Mayonnaise, 1 tbsp	~90 kcal	<1 g
Cotija or feta, 1 tbsp	~20–25 kcal	~0 g
Parmesan, 1 tbsp	~22 kcal	~0 g
Sour cream, 1 tbsp	~30 kcal	~1 g
Lime juice, 1 tbsp	<5 kcal	~0 g

Seasonings like chili powder, garlic, or paprika add flavor with no meaningful calories. For a lighter ear, swap a butter pat for a dusting of cheese and a squeeze of lime.

Smart Swaps And Pairings

Balance matters. Pair an ear with lean protein and a leafy salad to keep the whole plate steady in calories and carbs. If you want two ears, scale back other starches at that meal.

If You Count Carbs

For insulin dosing or detailed tracking, round a medium ear to 22 grams of carbs and adjust based on ear size. Net carbs land near 19–20 grams once you subtract fiber. For methods and targets many dietitians use, see the American Diabetes Association’s carb counting overview.

If You’re Watching Calories

Keep toppings simple. One tablespoon of butter can turn a 100-calorie ear into a 200-calorie side. A sprinkle of cheese plus herbs keeps the flavor and trims the extra energy.

Corn Vs. Other Starches

Looking across common sides, a medium ear of corn sits in the same ballpark as a small baked potato, a thick slice of bread, or a modest scoop of rice. The difference is texture and fiber: corn brings a poppy bite and a little protein, which makes it feel satisfying for the calories.

Portion Ideas For Different Goals

Weight Loss Plate

Go with one ear, a palm-size serving of chicken or tofu, and a large salad. Add lime and herbs to the corn. Keep sauces light.

Muscle Gain Plate

Two ears pair well with lean steak, salmon, or beans. Add avocado or olive oil to hit your calorie targets without leaning only on butter.

Family Dinner Plate

Serve one ear per person with extra vegetables in the mix. Put toppings on the table so everyone can season to taste without overshooting.

Quick Recipe Ideas Under 5 Minutes Of Prep

Herb Butter Dust

Mix a teaspoon of softened butter with chopped parsley and chives. Spread thinly across a hot ear and finish with black pepper.

Simple Ways To Measure Without A Scale

Use The Ear Length

Short ears tend to land near the “small” line in the table, long ears near the “large” line. That rough sizing gets you close enough for daily tracking.

Use The Cup Rule

One large ear is about one cup of kernels. If your recipe calls for cups, cut kernels off the cob and measure that way.

Final Take For Meal Planning

One medium ear of boiled sweet corn sits near 98 calories and about 22 grams of carbs. Size and toppings move those numbers more than cooking method. Build your plate around lean protein and produce, then let corn round it out. Want a deeper walkthrough? Try our calorie deficit guide.