Vegetables / Marrow Vegetables
Corn on cob, white
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 30% |
| Calories | 148kcal / 2530kcal (5%) |
Macronutrients
Protein | 4.4 g/ 71g (6%) | ||||||
Total Fat | 0.8 g/ 42g (1%) low | ||||||
| |||||||
Total Carbs | 30.9 g/ 348g (8%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.22 mg/ 1mg (18%) source |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 1.8 mg NE/ 16mg NE (11%) |
Vit C | 6 mg/ 70mg (8%) |
Minerals
Calcium | 13 mg/ 750mg (1%) |
Phosphorus | 116 mg/ 700mg (16%) source |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 23 mg/ 1500mg (1%) very low |
Allergen Info
Corn
What is this food?
Corn on the cob (white corn). It’s a starchy vegetable/side food that’s usually eaten boiled or steamed, often with a little salt, butter, or spices.
Why it matters to health
White corn provides carbohydrates for energy, plus dietary fiber (about 4.1 g per 100 g) which helps with fullness and regular digestion. It also has sugar (about 4.9 g) and sodium is low by itself (about 23 mg), but the total sodium can increase depending on how it’s seasoned (e.g., salt, butter with seasoning, or toppings). The small amount of fat (about 0.8 g) and low saturated fat (about 0.12 g) means it can fit well in a balanced meal, especially when paired with protein and vegetables.
Healthier tips
- For meals: treat corn as a side. Aim for about 1/2 to 1 cob depending on your appetite and the rest of your plate.
- Pair it with protein (fish, chicken, eggs, tofu) and non-starchy veggies (e.g., lettuce, cucumber, tomatoes) to balance your plate.
- If you’re having it as a snack, keep the portion smaller and avoid heavy toppings; choose light seasoning instead of lots of salt or creamy sauces.
- To support digestion, include fiber-rich foods across the day (vegetables, fruits, beans) since corn already contributes some fiber.
Common Filipino dishes
Corn in a cup, Buttered corn, Pinakbet with corn, Elote (grilled corn), Binatog
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon