Corn has a low glycemic index of 52 (typical range 47 to 57). A serving of 1 ear medium (6-3/4" to 7-1/2" long) (103 g) has a glycemic load of 10, which is low. Per 100 g it provides 96 calories, 3.4 g protein, 21 g carbohydrate (2.4 g fiber, 4.5 g sugars) and 1.5 g fat.
Serving used for glycemic load: 1 ear medium (6-3/4" to 7-1/2" long) (103 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 96 kcal | 99 kcal |
| Protein | 3.4 g | 3.5 g |
| Carbohydrate | 21 g | 21.6 g |
| Fiber | 2.4 g | 2.5 g |
| Sugars | 4.5 g | 4.7 g |
| Fat | 1.5 g | 1.5 g |
| Saturated fat | 0.2 g | 0.2 g |
| Sodium | 1 mg | 1 mg |
| Potassium | 218 mg | 225 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Baked Potato | 78 | 10 |
| Rutabaga | 72 | 9 |
| Sun Dried Tomato | 35 | 8 |
| Sweet Corn | 52 | 8 |
| Peas | 48 | 6 |
Corn has a glycemic index of 52, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 ear medium (6-3/4" to 7-1/2" long) (103 g) serving is 10, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of corn has a glycemic load of 10 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Corn has 96 calories per 100 g, and about 99 calories in a 1 ear medium (6-3/4" to 7-1/2" long) (103 g) serving.
Corn is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Corn, sweet, yellow, cooked, boiled, drained, without salt” (FDC 169999). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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