Vegetables / Marrow Vegetables
Corn on cob, yellow, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 54% |
| Calories | 167kcal / 2530kcal (6%) |
Macronutrients
Protein | 3.3 g/ 71g (4%) | ||||||
Total Fat | 1.2 g/ 42g (2%) low | ||||||
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Total Carbs | 35.7 g/ 348g (10%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 5 mg/ 70mg (7%) |
Minerals
Calcium | 10 mg/ 750mg (1%) |
Phosphorus | 92 mg/ 700mg (13%) |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
Allergen Info
Corn
What is this food?
Corn on the cob (yellow), boiled. It’s a starchy vegetable/whole grain food that’s filling and naturally sweet.
Why it matters to health
Corn provides carbohydrates for energy, plus dietary fiber (about 3.7 g per 100 g) to help with fullness and regular digestion. It also has some sugars (about 7 g) that come naturally from corn, so it’s best to pair it with protein and healthy fats to keep meals balanced. For heart health, it’s low in sodium (about 1 mg) and has a small amount of fat (about 1.2 g) with low sat fat (about 0.16 g).
Healthier tips
- For your 3 full meals + 1–2 snacks a day, corn works best as a side or part of a balanced plate, not the only food.
- Pair corn with lean protein (fish, chicken, tofu, eggs) and add non-starchy veggies (e.g., lettuce, cucumber, kangkong) for better balance.
- Watch portion: if you’re having rice too, keep corn to a smaller serving to avoid too much starch in one meal.
- Choose boiled or lightly cooked corn; go easy on butter, margarine, or salty toppings.
Common Filipino dishes
Corn con hielo, boiled corn (binatog-style variations), street-style buttered corn, corn soup, ginataang mais
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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