Sweet Corn
Serving size: 1 cup kernels (154g)
Why Eat Sweet Corn?
Sweet corn provides fiber, B vitamins, and the carotenoids lutein and zeaxanthin—key nutrients for eye health. Despite misconceptions, corn is a nutritious whole grain when eaten on or off the cob, with resistant starch that feeds beneficial gut bacteria.
Sweet Corn contains 12x more pantothenic acid per serving than Dark Chocolate (85%).
At a Glance
Nutrient Fingerprint
Sweet Corn's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Pantothenic Acid (% DV) vs similar Others
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Sweet Corn per serving (1 cup kernels (154g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Sweet Corn
Storage & Selection Tips
How to Select
Choose ears with green, tightly wrapped husks and moist silk. Kernels should be plump and milky when pierced. Frozen corn retains nutrition well.
How to Store
Best eaten same day. Refrigerate unhusked corn immediately—sugars convert to starch quickly at room temperature.
Shelf Life
Fresh corn lasts 1-3 days refrigerated. Frozen corn keeps 8-12 months.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Sweet Corn Appears in These Nutrient Guides
Magnesium
10% DV per serving
Iron
4% DV per serving
Vitamin C
9% DV per serving
Zinc
9% DV per serving
Folate
9% DV per serving
Choline
8% DV per serving
Fiber
13% DV per serving
Potassium
7% DV per serving
Vitamin A
2% DV per serving
Vitamin K
1% DV per serving
Selenium
1% DV per serving
Vitamin E
1% DV per serving
Manganese
13% DV per serving
Phosphorus
10% DV per serving
Copper
11% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
16% DV per serving
Pantothenic Acid (Vitamin B5)
24% DV per serving
Vitamin B6
12% DV per serving
Protein
11% DV per serving
Beta-Carotene
2% DV per serving
Lutein + Zeaxanthin
14% DV per serving
Leucine
22% DV per serving
Isoleucine
14% DV per serving
Valine
16% DV per serving
Tryptophan
13% DV per serving
Lysine
10% DV per serving
Similar Foods (Others)
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.