✦ Carbohydrate energy
✦ Lutein and zeaxanthin
✦ Fibre source
✦ B vitamins
Sweetcorn kernels are starchy seeds with carbohydrate for energy, fibre, B vitamins, and the carotenoids lutein and zeaxanthin that support eye health. The bran adds insoluble fibre that aids digestion.
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Preparation note
Frozen sweetcorn is blanched before freezing, so a quick boil is enough; longer cooking reduces B vitamins.
Sources:
CoFID 2021
Where Sweetcorn, frozen, boiled Stands Out
Macronutrients per 100g
284
kJ
Energy
3.60
g
Protein
9.50
g
Carbs
2.60
g
Fibre
1.90
g
Fat
2.50
g
Sugars
0.25
g
Saturates
0.01
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 333 mg | 17% | |
| Phosphorus | 107 mg | 15% | |
| Chloride | 63.0 mg | 8% | |
| Magnesium | 42.0 mg | 11% | |
| Folate | 24.0 µg | 12% | |
| Vitamin C | 4.00 mg | 5% | |
| Calcium | 4.00 mg | 1% | |
| Niacin (B3) | 2.20 mg | 14% | |
| Vitamin A (RAE) | 1.50 µg | 0% | |
| Selenium | 1.00 µg | 2% | |
| Zinc | 0.900 mg | 9% | |
| Iron | 0.650 mg | 5% | |
| Vitamin E (alpha-TE) | 0.420 mg | 4% | |
| Pantothenic Acid (B5) | 0.400 mg | 7% | |
| Vitamin K | 0.370 µg | 0% | |
| Manganese | 0.320 mg | 16% | |
| Thiamin (B1) | 0.250 mg | 23% | |
| Copper | 0.090 mg | 9% | |
| Riboflavin (B2) | 0.080 mg | 6% | |
| Vitamin B6 | 0.020 mg | 1% | |
| Molybdenum | 0.000 µg | 0% | |
| Choline | 0.000 mg | — | |
| Vitamin D | 0.000 µg | 0% | |
| Chromium | 0.000 µg | 0% | |
| Betaine | 0.000 mg | — | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.700 g | — | |
| Monounsaturated fat | 0.300 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 2.60 g | — | |
| Glucose (dextrose) | 2.40 g | — | |
| Fructose | 0.100 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 0.493 g | — | |
| Aspartic acid | 0.323 g | — | |
| Leucine | 0.211 g | — | |
| Lysine | 0.204 g | — | |
| Arginine | 0.204 g | — | |
| Valine | 0.177 g | — | |
| Phenylalanine | 0.153 g | — | |
| Isoleucine | 0.139 g | — | |
| Alanine | 0.136 g | — | |
| Serine | 0.136 g | — | |
| Threonine | 0.129 g | — | |
| Tyrosine | 0.102 g | — | |
| Glycine | 0.102 g | — | |
| Proline | 0.102 g | — | |
| Histidine | 0.068 g | — | |
| Methionine | 0.061 g | — | |
| Tryptophan | 0.041 g | — | |
| Cysteine | 0.034 g | — | |
| Campestanol | 0.000 mg | — | |
| Plant stanols (total) | 0.000 mg | — | |
| Campesterol | 0.000 mg | — | |
| Plant sterols (total) | 0.000 mg | — | |
| Sitostanol | 0.000 mg | — | |
| Stigmasterol | 0.000 mg | — | |
| β-Sitosterol | 0.000 mg | — | |
| Lutein + Zeaxanthin | 1,300 µg | — | |
| Beta-carotene | 18.0 µg | — | |
| Lycopene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 1.00 µg | 2% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-3 (Alpha-linolenic acid) | 2.20 g | — | |
| Omega-6 (Linoleic acid) | 0.590 g | — | |
| Omega-6 (GLA) | 0.000 g | — | |
| Omega-3 (SDA) | 0.000 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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