Vegetables / Marrow Vegetables
Corn on cob, yellow
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 39% |
| Calories | 173kcal / 2530kcal (6%) |
Macronutrients
Protein | 4.4 g/ 71g (6%) | ||||||
Total Fat | 1.5 g/ 42g (3%) low | ||||||
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Total Carbs | 35.4 g/ 348g (10%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.22 mg/ 1mg (18%) source |
Vit B2 | 0.13 mg/ 1mg (10%) |
Vit B3 | 1.6 mg NE/ 16mg NE (10%) |
Vit C | 11 mg/ 70mg (15%) |
Minerals
Calcium | 8 mg/ 750mg (1%) |
Phosphorus | 107 mg/ 700mg (15%) |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
Allergen Info
Corn
What is this food?
Corn on the cob (yellow corn). It’s a starchy vegetable/whole-grain type food, usually eaten as a snack or side dish.
Why it matters to health
Corn provides carbohydrates for energy and dietary fiber (3.5g per 100g), which can help you feel full and support healthy digestion. It also has sugar (11g) and some sodium (3mg), so it’s best to pair it with protein and healthy fats (like eggs, fish, or nuts) rather than eating it alone. The fat is low (1.5g) but there is some saturated fat (0.36g), so keep toppings like butter or creamy sauces in check. With its balance of fiber and carbs, corn can fit well into a daily routine when portion size is right.
Healthier tips
- For snacks: have a small-to-medium serving of corn, then add protein (boiled egg, tuna, chicken, or tofu) to help keep you satisfied.
- If you add toppings, choose light options: a sprinkle of herbs/cheese or a small amount of butter instead of heavy, creamy sauces.
- Balance your 3 full meals + 1–2 snacks: use corn as a side or snack, not the only starch in the meal.
- Pair with non-starchy veggies (lettuce, cucumber, tomatoes) to add volume and more micronutrients.
Common Filipino dishes
Corn on the cob (boiled or grilled), Ginataang mais, Esquites (corn kernels), Binatog, Corn fritters (kornik)
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.
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