🥦

Corn

1 cup kernels per serving.

5g
protein per serving
Calories
142
per serving
Protein density
3.5
g per 100 cal
Calorie cost
28.4
cal per 1g protein
To hit 30g protein
6 cups
600g · 852 cal

Macro breakdown

Protein5g(12%)
Carbs31.3g(76%)
Fat2.2g(12%)
Fiber3.5g

Tips to maximize protein

1.Store Corn properly to maximize freshness and nutrient retention
2.Steam or roast to preserve nutrients better than boiling
3.Pair with protein sources to create balanced meals
4.Prep ahead by washing and cutting for easy weekly use
5.Add to smoothies for extra nutrients without changing flavor much

Pairs well with

🍗
Chicken breast
26g
128 cal
🍗
Salmon
18.8g
175 cal
🫘
Tofu
21.8g
181 cal

Similar vegetable foods

🥦
Artichoke
1 cup
5.2g
🥦
Asparagus
1 cup cooked
4.3g
🥦
Broccoli
1 cup chopped
3.7g

Frequently Asked Questions

Corn contains 5g of protein per serving. This makes it a moderate protein source with a protein density score of 3.5 (grams of protein per 100 calories).

You need approximately 6.0 servings of Corn to reach 30g of protein, which would provide about 852 calories. Consider combining with other protein sources for a more practical portion size.

Corn provides 5g of protein for 142 calories, giving it a calorie cost of 28.4 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.

Corn contains 3.5g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16