Sweet corn is 96 calories per 100g. A standard ear is around 100 calories, mostly carbs with a bit of fiber. It's technically a starchy vegetable, so meal-prep accounting should treat it more like rice than like spinach.
Calories scale with portion. Here's how a typical corn serving translates in your tracker:
Balanced — corn sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How corn stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at corn and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreCorn has approximately 96 calories per 100g (kernels). A typical serving — 1 cup, kernels (165g) — comes in at 158 calories.
3.4g of protein per 100g (kernels). That puts corn at roughly 3.5g of protein per 100 calories — a useful lens when comparing to other vegetables sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Corn is naturally low-calorie at 96 kcal per 100g (kernels), so it's easy to fit into a deficit.