One medium ear of fresh sweet corn has about 19–22 grams of carbohydrates; size, cooking, and toppings shift the final count.
Fresh corn on the cob is a summer staple with a crowd-pleasing taste and a steady dose of carbohydrates. If you’re tracking carbs for weight goals, blood sugar, or simple meal planning, you’ll want clear numbers that match real portions—by ear, by cup, and by cooking style. Below you’ll find simple, trustworthy carb counts, an early table for fast lookups, and practical tips to keep flavor high and carbs in check.
Carbohydrates In Fresh Corn On The Cob: Quick Reference Table
This first table gives you a broad, at-a-glance look at common servings. Values reflect typical cooked sweet corn (kernels only, unless noted). Real ears vary, so treat these as useful ranges.
| Serving | Total Carbs (g) | Notes |
|---|---|---|
| Small Ear (≈ 6″) | 17–19 | Smaller edible yield; lighter carb load. |
| Medium Ear (≈ 6¾–7½”) | 19–22 | Most common size; plan around ~20 g. |
| Large Ear (≈ 7¾–9″) | 27–30 | More kernels; higher total carbs. |
| ½ Cup Kernels (cooked) | 14–16 | Good for mixed dishes, salads, soups. |
| 1 Cup Kernels (cooked) | 29–32 | Heftier portion; counts like one large ear. |
| 100 g Cooked Corn | 18–19 | Useful for scale-based tracking. |
| Raw Ear, Then Boiled | Similar to above | Cooking method shifts water more than carbs. |
Carbohydrates In Fresh Corn On The Cob—Per Ear, By Size
When shoppers ask for precise numbers, they’re usually holding a specific ear. The best single estimate for a medium ear of cooked sweet corn lands near 19–22 grams of carbohydrate per ear, with about 2–3 grams of fiber. That puts net carbs near 17–20 grams. Large ears push closer to 27–30 grams of total carbs with around 3–4 grams of fiber. Small ears trend lower.
Why the spread? Ears differ in length, diameter, kernel depth, and water content. Cooking softens kernels and changes water weight, but it doesn’t add carbohydrates. Butter and oil add fat and calories, not carbs. Sweet sauces or sugar rubs do add carbs.
Where These Numbers Come From
Laboratory food composition data show cooked yellow sweet corn delivers about 18–19 grams of carbohydrate per 100 grams of edible portion. That lines up with common portion guides where one medium ear yields roughly 90–110 grams of kernels after cooking. You can verify typical cooked values in the USDA FoodData Central entry for cooked sweet corn. For larger ears, hospital and clinic nutrition libraries report carb totals approaching 30 grams per ear, which matches the higher end of the ranges above.
Net Carbs, Fiber, And Sweet Taste
Corn tastes sweet thanks to natural sugars that develop as the kernels mature. Still, much of corn’s carbohydrate is starch, not just sugar. A medium ear usually has 2–3 grams of fiber, so net carbs (total carbs minus fiber) land a little lower than the total. If you’re tracking net carbs, subtract the fiber listed on your label or your measured estimate. Boiling vs. steaming doesn’t change carbs much. The bigger swing comes from portion size.
Glycemic Index And Glycemic Load
Corn’s glycemic index (GI) sits in the low-to-medium range. Published tables list sweet corn around the low-50s on the glucose scale, placing it below many refined starches. That means a gentler rise in blood sugar compared with high-GI staples. Glycemic load (GL) pairs GI with portion size; a medium ear usually lands in a moderate GL zone. You can check values and methods in the University of Sydney’s GI resources and their international GI tables.
Portions That Match Real Meals
Whole Ear At A Cookout
Plan ~20 grams of carbs for a medium ear, ~30 grams for a large. If you add a pat of butter, carbs stay the same. If you brush on honey, barbecue glaze, or a sweet chili sauce, add those carbs on top.
Kernels In Salads And Bowls
½ cup of cooked kernels is a popular mix-in. Count 14–16 grams of carbs for that scoop. One full cup jumps near 30 grams. If you’re balancing a burrito bowl or a grain salad, split the cup across servings to keep totals consistent.
Cooking Method: What Changes And What Doesn’t
Boiled Or Steamed
Water moves, carbs don’t. Boiling or steaming mainly changes texture and water content. Season water as you like; salt doesn’t add carbs.
Grilled
Grilling concentrates flavor and may lower water a bit. The carbohydrate per ear stays about the same. Watch sugary mops and glazes; they raise the count.
Microwaved
Microwaving in the husk is quick and tidy. The kernel makeup is unchanged, so the carb math mirrors boiling.
Weighing, Measuring, And A Simple Home Method
If you want tighter numbers, weigh kernels. Slice them from the cob after cooking, weigh the pile, and use 18–19 g carbs per 100 g cooked kernels to calculate. Example: 120 g of kernels × 0.19 ≈ 23 g carbs. A kitchen scale makes this fast and repeatable for any ear size.
Fresh Corn On The Cob Carbohydrates By Serving Size And Net Carbs
Use the second table for net-carb planning. It summarizes typical fiber and net carbs by common portions. Values reflect cooked kernels without sauces.
| Serving | Fiber (g) | Net Carbs (g) |
|---|---|---|
| Small Ear (≈ 6″) | 2.0–2.5 | 15–17 |
| Medium Ear (≈ 6¾–7½”) | 2.5–3.0 | 17–20 |
| Large Ear (≈ 7¾–9″) | 3.0–4.0 | 24–27 |
| ½ Cup Kernels (cooked) | 1.5–2.0 | 12–14 |
| 1 Cup Kernels (cooked) | 3.0–3.5 | 26–29 |
| 100 g Cooked Corn | 2.0–3.0 | 16–17 |
Label-Free Estimating: Handy Visuals
By Ear
Think in thirds. A small ear counts like about ¾ of a medium ear. A large ear counts like 1½ medium ears. If a recipe calls for two large ears, expect the carbs of three medium ears.
By Cup
One cup of cooked kernels matches a large ear for carbs. A half-cup is a tidy side that keeps a plate balanced with protein and greens.
Ways To Lower The Carb Impact Without Losing The Joy
Add Fat For Satiety, Not For Carbs
Butter, olive oil, or a swipe of mayo adds flavor and staying power. No carbs there. Portion the fats to match your goals.
Use Bright, Low-Carb Toppers
Try lime juice, chili powder, smoked paprika, scallions, cilantro, or crumbled cotija. These pack aroma and bite with little to no carbs.
Balance The Plate
Pair an ear with grilled chicken or fish and a crisp salad. You’ll cover protein, color, and texture while keeping carbs in a comfortable zone.
Carbohydrates In Fresh Corn On The Cob In Mixed Dishes
Soups, chowders, and skillet sautés can hide more corn than you expect. If the pot holds 2 cups of cooked kernels, that’s roughly 58–64 grams of carbs total. Spread across four bowls, you’re near 15–16 grams per serving just from the corn. Add potatoes or thickeners and the count climbs.
Allergy, Sensitivity, And Special Diet Notes
Corn is naturally gluten-free. Many people who follow lower-carb patterns still fit corn into summer meals by choosing a half-ear or a small ear and bumping up protein and leafy sides. If you manage blood sugar, portion and meal balance matter more than a single food. The GI is modest for a starchy vegetable, and the load stays reasonable when portions stay moderate, as shown in the GI resources referenced earlier.
How To Track It Cleanly When You Don’t Have A Label
Step 1: Pick The Closest Serving
Grab the medium-ear estimate if in doubt. Most grocery ears fall in that band.
Step 2: Adjust Up Or Down
Shorter, slimmer ears move toward the small-ear line. Jumbo farmers’ market ears move toward the large-ear line.
Step 3: Account For Add-Ons
Butter doesn’t change carbs. Sweet glazes do. Cheese crumbles add protein and fat, not carbs. A squeeze of lime is carb-free.
Step 4: Log Once, Reuse Often
If you meal-prep, weigh kernels the first time and save the number. Next time, you’ll have your personal per-ear baseline.
FAQ-Free Bottom Lines You Can Use Right Now
Everyday Count
A medium ear is ~20 g carbs. A large ear is ~30 g. A half-cup of kernels is ~15 g. One cup is ~30 g.
Best Fast Swap
Serve half an ear and fill the plate with protein and a crunchy slaw. You keep the flavor and trim the carbs.
For Recipe Writers And Bloggers
List both cups and ears when you can. Readers shop by ears, but many track by cups. Give both and everyone wins.
Sources Readers Can Trust
For lab-measured nutrition on cooked sweet corn, see the USDA FoodData Central cooked corn entry. For glycemic index context and methodology, review the international GI tables. Values in this article reflect those benchmarks plus typical portion yields from real-world ears.
Final Word On Carb Planning For Fresh Corn
Carbohydrates in fresh corn on the cob are easy to manage once you anchor to portions. Count ~20 grams for a medium ear, ~30 grams for a large, or ~15 grams for a half-cup of kernels. Enjoy the sweetness, keep sauces simple, and match the ear with protein and greens. That’s balanced, tasty, and repeatable.