Protein in Sweetcorn: How Much per 100g and per Portion
Raw sweetcorn kernels provide 3.4g of protein per 100g. This makes it one of the higher-protein vegetables, ranking third for protein content among the vegetables and fruits analysed on this site. For context, a 100g amount of raw sweetcorn supplies 7% of the UK reference intake for protein.
CoFID 13-622 · Sweetcorn, kernels, raw
What the numbers say
- Protein per calorie. Sweetcorn provides 5.7g of protein for every 100 kcal. Protein makes up 23% of its total energy, which is a significant proportion for a vegetable.
- Low in fat and sugar. According to UK front-of-pack labelling guidance, sweetcorn is low in fat, saturated fat, sugars, and salt, receiving a green traffic light colour for all four measures.
- Fibre content. The official UK food composition data does not provide a value for the fibre content of raw sweetcorn kernels.
Sweetcorn macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 60 kcal 254 kJ |
3% | – |
| Protein | 3.4g | 7% | – |
| Fat | 1.8g | 3% | low |
| of which saturates | 0.2g | 1% | low |
| Carbohydrate | 8.1g | 3% | – |
| of which sugars | 2g | 2% | low |
| Fibre | n/a | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in sweetcorn by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 2.7g | 48 | 6.5g | 1.4g |
| 100g | 3.4g | 60 | 8.1g | 1.8g |
| 150g | 5.1g | 90 | 12.1g | 2.7g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of sweetcorn for 20g or 30g of protein
- To get 20g of protein from sweetcorn alone, you would need to eat 588g (raw weight), which also provides 353 kcal and 47.6g of carbohydrates.
- Reaching a 30g protein target requires a very large amount of 882g of raw kernels, containing 529 kcal.
- These nutritional values are for raw sweetcorn kernels. Remember that cooking can alter the weight and nutrient concentration per 100g.
How it compares with other vegetables and fruit
With 3.4g of protein per 100g, raw sweetcorn ranks third among the 14 vegetables and fruits on this site, placing it higher than many common choices. For example, it contains more protein than Brussels sprouts (3.1g), cauliflower (2.5g), and green beans (2.1g). However, when considering protein relative to calories, its ranking is lower. At 5.7g of protein per 100 kcal, it ranks tenth in its group, behind vegetables like Brussels sprouts (9.7g) and green beans (8.8g). Across all 137 foods analysed, sweetcorn’s protein content per 100g places it at rank 122.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Sweetcorn | 3.4g | 60 | 5.7g |
| Cauliflower | 2.5g | 30 | 8.3g |
| Potato | 2.5g | 97 | 2.6g |
| Green Beans | 2.1g | 24 | 8.8g |
| Brussels Sprouts | 3.1g | 32 | 9.7g |
Quick answers
Is sweetcorn a good source of protein?
Sweetcorn contains 3.4g of protein per 100g, which is more than many other vegetables like potatoes and cauliflower. However, you would need to eat a very large quantity to contribute significantly to a high protein target.
How much protein is in a 150g portion of sweetcorn?
A 150g amount of raw sweetcorn kernels contains 5.1g of protein. This size amount also provides 90 kcal and 12.1g of carbohydrates.
Is sweetcorn high in sugar?
Raw sweetcorn contains 2.0g of sugars per 100g. Based on the UK’s front-of-pack traffic light labelling system, this is considered a low amount of sugar.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.