There are two popular varieties of corn, the white and yellow corn. White corn is sweeter and smaller, while the yellow corn is fuller-flavored and larger. You can also buy a hybrid corn, which has a mix or yellow and white kernels. When corn is picked, the sugar converts to starch, which reduces its natural sweetness. The fresher the corn, the sweeter it will be.
Nutritional values are based on one small ear of sweet, white, corn on the cob.
Basic Nutrition
One small ear of white, sweet corn on the cob contains 63 calories, 13.9g of total carbohydrates and 2g of dietary fiber. Based on a 2,000 calorie-a-day diet, these measurements represent 5 percent of the recommended daily value, or DV, for carbohydrates and 8 percent for dietary fiber. One small ear also provides 2.4g, or 5 percent DV, protein.
Calories and Carbohydrates
One small ear contains 63 calories. Carbohydrates account for the majority of the calories, representing 50 calories. Fat accounts for 7.2 calories and the remaining calories come from protein. Carbohydrates total 13.9g, or 5 percent DV in one small ear of corn. There are 2.4g of sugar.
Fats
The total fat content is 0.9g, which represents only 1 percent DV. One serving provides 0.1g of saturated fat and the remaining fat comes from healthy unsaturated fats. You'll also gain minimal heart-healthy fatty acids in 11.7mg of Omega-3s and 396mg of Omega-6s.
Vitamins
Corn on the cob contains 0.1mg of thiamin, or 10 percent DV, 33.6mcg of folate, or 8 percent DV and 5.0mg of vitamin C, or 8 percent DV. 6 percent DV is found in niacin and pantothenic acid. Other vitamins with a small DV include riboflavin and vitamin B6.
Minerals
Corn on the cob contains 27.9mg of magnesium, or 7 percent DV, 65mg of phosphorus, or 6 percent DV, 197mg of potassium, or 6 percent DV and 0.1mg of manganese, or 6 percent DV. Other minerals with 2 percent DV, each, include iron, zinc and copper.
Sodium
If the corn on the cob is boiled without salt is has only 11mg of sodium, which is barely a trace amount.
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