How Many Calories Are in One Cob of Corn? A 7-Day Weight Loss Menu

Corn, also known as maize, is a whole grain rich in fiber, vitamins, and essential minerals for the body. This food can be flexibly prepared in many forms such as boiled, stewed, made into dessert soup, or ground into milk. Among these, boiled corn is a familiar dish, often chosen for snacks or as a substitute for rice in main meals due to its convenience and high nutritional value.

So, are you wondering: how many calories does one boiled cob of corn contain, and is it suitable for a healthy diet? Let’s find out now to better understand the benefits of this popular food!

How many calories are in one boiled cob of corn?

Calories play a crucial role in maintaining weight and supporting the body’s vital functions. According to nutritional recommendations, the calorie requirement for adult women is about 2000 calories/day, while men need about 2500 calories/day to ensure health and normal activities.

So, how many calories are in 1 boiled cob of corn? If you are following a healthy diet, the following information will be very useful. According to statistics from the U.S. Department of Agriculture, 164g of yellow sweet corn contains about 177 calories. Meanwhile, 1 medium-sized boiled cob of corn (102g) only provides 88 calories, much lower than the daily calorie requirement. This is why boiled corn is considered a low-calorie food, suitable for those on a diet or managing their weight.

Nutritional content of corn

Below is the average nutritional content table for 100g of boiled corn (sweet corn), helping you easily evaluate and incorporate it into a suitable meal plan. This data is relevant for people on a diet, managing weight, or interested in food energy.

Component	Content	Unit	Notes
Energy (calories)	86 – 100	kcal	Depends on corn type and ripeness
Carbohydrate (Starch)	18 – 19	g	Mainly complex carbohydrates
Protein	2.4 – 3.4	g	Lower than soybeans or oats
Fat	1.2 – 1.5	g	Very little fat
Fiber	2.0 – 3.0	g	Helps with satiety and aids digestion
Natural Sugar	6.0 – 6.3	g	Mildly sweet, no added sugar
Vitamin B1	0.2	mg	Supports energy metabolism
Vitamin B3 (Niacin)	1.7	mg	Good for the nervous system
Vitamin C	6.8	mg	Mild anti-inflammatory, boosts immunity
Folate (Vitamin B9)	42	µg	Important for pregnant women
Potassium	270	mg	Good for blood pressure and cardiovascular health
Magnesium	37	mg	Supports sleep and muscle regulation
Lutein + Zeaxanthin	644	µg	Antioxidant, protects eyes
Water	76 – 78	%	Provides good hydration for the body
Glycemic Index (GI)	Medium: 55 – 60	–	Lower than white rice, suitable for diabetics

Does eating sweet corn make you fat?

Sweet corn is a nutritious food loved by many. In terms of energy, each large cob of sweet corn contains about 123 calories – a fairly modest number compared to the 2000 – 2500 calories adults need daily to maintain normal life activities.

If this calorie intake is evenly distributed across 3 meals a day, each meal would require approximately 600 – 700 calories. Thus, eating 1-2 cobs of sweet corn in a meal only provides 123 – 246 calories, which is lower than the recommended calorie intake for a single meal. Therefore, eating sweet corn does not cause weight gain; on the contrary, it supports weight management.

Particularly, sweet corn is rich in fiber and water, which helps create a feeling of fullness and aids in burning excess fat. This makes sweet corn an ideal choice for those following a healthy diet or trying to lose weight.

Conclusion: With a reasonable calorie count, sweet corn not only doesn’t cause weight gain but also offers many health benefits thanks to its abundant fiber and water content. When combined appropriately in your diet, sweet corn is an excellent companion to help maintain your figure and boost energy.

7-day weight loss menu with corn

Day 1: Clean Eating Breakfast with boiled corn and eggs

• 1 boiled cob of corn
• 1 boiled egg
• 1 glass of warm water or unsweetened corn milk (100g is only about 71.9 calories)

Day 2: Corn and vegetable salad

• ½ boiled sweet corn, kernels removed
• Cucumber, cherry tomatoes, lettuce
• Mixed with 1 tablespoon of olive oil and apple cider vinegar

Day 3: Vegetarian corn soup

• ½ glutinous corn cob, kernels removed
• Cooked with mushrooms, carrots, soft tofu
• No oil or salt used

Day 4: Corn and brown rice balls

• ½ cup brown rice mixed with corn kernels
• Served with boiled vegetables and low-sodium soy sauce
• Can be substituted with arrowroot vermicelli or oats

Day 5: Snack with unsweetened corn milk

• 1 glass of pure corn milk (homemade)
• No sugar added, can add chia seeds or unsalted roasted cashews

Day 6: Diet grilled corn

• 1 grilled cob of corn, without scallion oil or butter
• Served with raw vegetables and steamed chicken breast

Day 7: Light corn porridge

• ½ cob of corn, kernels removed
• Cooked with straw mushrooms, hulled mung beans
• No oil or sugar used

Corn is a traditional corn dish in Vietnamese cuisine, easy to find and cook. Thanks to its low calorie count, rich nutrients, and high satiety index, corn can become a key ingredient in an effective weight loss menu, especially for those who want to diet while still feeling full and healthy. Try applying the menu above to feel the difference after 1 week.