Boiled corn on the cob calories come to 99 for one medium ear (103 g) and 96 per 100 g. Carbs supply 76% of those calories, and ear size moves the total most: a small ear is 85, a large one 113. Plain boiled corn has just 1 mg of sodium per ear, so the salt and butter you add count for more than the corn itself.
99kcal
1 medium ear · 103 g, boiled, drained, unsalted
12%protein
3.5 gProtein
22 gCarbs
1.5 gFat
How to burn off 99 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Boiled, drained, unsalted · per 103 g
Calories
99 kcal
Protein
3.5 g
Carbohydrate
22 g
Fat
1.5 g
Saturated fat
0.2 g
Cholesterol
0 mg
Sodium
1 mg
Potassium
225 mg
Iron
0.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Boiled corn on the cob: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 medium ear (103 g)
99
3.5 g
21.6 g
1.5 g
1 mg
5%
1 large ear (118 g)
113
4 g
24.8 g
1.8 g
1 mg
6%
1 small ear (89 g)
85
3 g
18.7 g
1.3 g
1 mg
4%
1 cup kernels (149 g)
143
5.1 g
31.3 g
2.2 g
1 mg
7%
3 × 1 medium ear (103 g)
297
10.5 g
3 mg
5 × 1 medium ear (103 g)
494
17.6 g
5 mg
One ear is 99 calories, three ears are 297
Corn is easy to count because it comes in units. A medium ear weighing 103 g is 99 calories, or 5% of the daily value. A small ear of 89 g drops to 85, and a large ear of 118 g rises to 113. The gap between small and large is less than one extra ear, so size matters less than how many you take.
Count matters more. Two medium ears make 198 calories, three come to 297, and five reach 494. At a cookout, when the platter keeps coming back, the third and fourth ear are where the total climbs. If you cut the kernels off, one cup (149 g) is 143 calories, which is closer to a large and a half ear than to a single one.
Protein grows slowly by comparison. Three medium ears give 10.5 g and five ears give 17.6 g, so even a big corn session doesn't add up to much protein. Treat the ear count as your main lever and the ear size as a small adjustment.
Three quarters of the calories are carbs
The calorie split is 76% carbohydrate, 12% protein and 12% fat. Per 100 g that works out to 21 g of carbs, 3.4 g of protein and 1.5 g of fat. Sweet corn is a starchy vegetable, and its numbers read more like a grain than like a leafy green.
Sugar is modest for something that tastes this sweet. One medium ear has 4.7 g of sugars out of 21.6 g of total carbs, so most of the carbohydrate is starch, not sugar. A large ear carries 24.8 g of carbs and 5.4 g of sugars; a cup of kernels carries 31.3 g and 6.8 g.
Fat stays low at 1.5 g per medium ear, with saturated fat at 0.2 g per 100 g. Cholesterol is 0. That leaves carbs as the macro to track if you count them, and the ear count again decides the total.
Sodium stays at 1 mg until you salt it
Plain boiled corn, cooked without salt, has 1 mg of sodium per ear, which rounds to 0% of the 2300 mg daily value. Five ears still total only 5 mg. That is about as low as a side dish gets, and it means every bit of sodium on your plate comes from what you add at the table.
The same goes for fat. Corn alone brings 1.5 g, so a pat of butter or a swipe of mayo can easily outweigh the fat in the ear. If you watch sodium or fat, season with pepper, lime or herbs and measure the butter rather than rolling the ear through the dish.
Fiber is the quiet plus. A medium ear gives 2.5 g, a large ear 2.8 g and a cup of kernels 3.6 g, against a 28 g daily value. Potassium sits at 218 mg per 100 g. Neither number is huge, but both come with very little fat and almost no sodium.
Corn works best next to a protein
One medium ear covers 7% of the protein daily value and 5% of the calories, so it is a side, not a meal. Put it next to grilled chicken, fish, beans or lean burgers and it rounds out the plate with carbs and fiber while the main dish carries the protein.
If you want volume for fewer calories, one ear plus a big salad fills the plate better than three ears. If you need fuel after a long day outdoors, two or three ears are an honest carb source with almost no fat of their own. BodyPal can log an ear of corn from a photo, which helps when the cookout plate gets crowded.
How does boiled corn on the cob compare?
Here is how boiled corn on the cob stacks up against grilled corn on the cob and canned corn, per 100 g and per usual serving.
Verdict: Boiled and grilled ears match at 99 calories each, but grilled lists 253 mg of sodium per 100 g against 1 mg for boiled, so boiled wins if you watch salt. Canned corn is lighter at 67 calories per 100 g, yet a 1 cup serving lands at 111 with 205 mg of sodium per 100 g, so pick boiled for the cleanest label and canned only if you rinse it and keep the cup small.
Boiled corn on the cob FAQs
How many calories are in one boiled corn on the cob?
A medium ear (103 g) has about 99 calories. A small ear (89 g) is 85 calories and a large ear (118 g) is 113.
Is boiled corn on the cob good for weight loss?
A medium ear has 99 calories, 1.5 g fat and 2.5 g fiber, so it is one of the higher-calorie vegetables at 96 calories per 100 g.
Boiled corn on the cob vs canned corn: which has fewer calories?
Canned corn has 67 calories per 100 g against 96 for boiled corn on the cob, a difference of 29 calories per 100 g.
How many carbs are in boiled corn on the cob?
A medium ear has 21.6 g carbs, of which 4.7 g sugars, plus 3.5 g protein. Per 100 g that is 20.98 g carbs.
Is boiled corn high in calories?
No. Boiled corn has 96 calories per 100 g and 99 in a medium ear, about 5% of the daily value. The total only gets high when you eat several ears or add butter.
How much protein is in boiled corn on the cob?
A medium ear of boiled corn has 3.5 g of protein, 7% of the daily value. A large ear has 4 g, and a cup of kernels has 5.1 g. Protein supplies 12% of the calories.
What are the nutrition facts for one boiled ear of corn?
One medium boiled ear (103 g) has 99 calories, 21.6 g of carbs, 3.5 g of protein, 1.5 g of fat, 2.5 g of fiber, 4.7 g of sugars and 1 mg of sodium.
How much sugar and fiber does boiled corn have?
Boiled corn has 4.5 g of sugars and 2.4 g of fiber per 100 g. A medium ear gives 4.7 g of sugars and 2.5 g of fiber, so most of its carbs are starch.
How many calories are in a cup of boiled corn kernels?
One cup of boiled corn kernels (149 g) has 143 calories, 7% of the daily value. It also brings 31.3 g of carbs, 5.1 g of protein and 3.6 g of fiber.
