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Corn: Fiber Breakdown, Calories, and Daily Value

The tough insoluble fiber in corn hulls acts like a natural sweep for digestion, but whole kernels require moderation if you have a delicate stomach. Full fiber profile and metabolic effects.

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🌿 1 medium ear (~150 g / 5.3 oz)

Grains & Cereals

🌿 Dietary Fiber

1 medium ear (~150 g / 5.3 oz) 4.05 g

Soluble

0.6 g (15%)

Insoluble

3.4 g (85%)

Per 100g: 2.7 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 medium ear (~150 g / 5.3 oz) 129.0 kcal

Per 100g: 86.0 kcal

86 kcal per 100 g; one medium ear (~150 g / 5.3 oz) has 129 kcal.

⚡ Glycemic Index (GI)

1 medium ear (~150 g / 5.3 oz) 52 (Medium)

Per 100g: 52

Glycemic index 52 and moderate glycemic load (~12.5 per ear): sugar rises gently rather than spiking.

💡 Popular Corn Types and Varieties

Fiber content is fairly stable, but sweetness and FODMAP load can vary

🌿 Yellow Sweet Corn: The everyday favorite: juicy and sweet, but it contains natural sorbitol, so keep portions moderate if you are prone to bloating.

🌱 Early / Fresh-Picked: Softer texture, but the tough hulls still remain.

🌾 White or Starchy: Often less sweet, but the insoluble fiber in the hulls is still the main fiber source.

✨ Choose fresh, high-quality corn, and if your gut is sensitive, start with a small portion.

⚡ Quick Fiber Calculator (Corn)

One click, no registration

1 port

🟢 You ate 4.05 g of fiber — that is 13% of your daily norm (30 g)!

How Fiber and Nutrients in Corn Support Daily Wellness

How Corn Helps with Weight Control

Fiber and the whole-cell structure slow digestion, help you stay full longer, and smooth out post-meal sugar swings.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good fullness from structure and fiber

Caloric Density 86 kcal

Good calorie density

Digestive Effects: Benefits and Caution

Corn is neutral in acidity (pH 6.0-6.5), but its tough insoluble hulls can mechanically irritate the gut, and sorbitol in sweet varieties can ferment. For those prone to gas, a whole ear (~150 g / 5.3 oz) may trigger bloating, cramps, or stomach fullness; a more comfortable portion is about 38-40 g of kernels. For individuals with delicate stomachs, pureed polenta or creamed corn is vastly easier to digest than whole kernels.

Stomach «Softness» Scale

Irritating 5 / 10 (Delicate stomachs often prefer smaller portions) Ideal

GI Stimulation Score 🌿 Gut Rhythm and Mechanical Load Tough hulls partly pass through and help move food along, but they can irritate a sensitive gut.

Microbiome Fermentation and Glycemic Shield

🩸 Feeding the Microflora
The small soluble fiber portion can feed beneficial bacteria in the large intestine.

🛡️ Butyrate Production
During fermentation, short-chain fatty acids such as butyrate are formed, supporting colon cells and the gut barrier.

🌿 Glycemic Shield
Whole structure and fiber slow carb digestion, smoothing the rise in blood sugar after a meal.

Prebiotic value

Fiber 4.0 g Some prebiotic support

Feeds friendly bacteria

Glycemic buffer 🛡️ Glycemic buffer with a moderate portion No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Corn

🥗 Raw form

Fresh Corn (Maximum Structure and Antioxidants)

Whole-Cell Structure: Intact plant cells require more chewing.
Carotenoids and Vitamins: Yellow corn contains lutein and zeaxanthin; they absorb better with fat.
Slow Breakdown: Longer chewing and gradual nutrient release.

🔥 Thermal processing

After Boiling or Roasting

Hull Softening: Heat makes kernels softer, but the tough insoluble fiber remains.
Better Nutrient Availability: Lutein and zeaxanthin absorb better with oil or fat; bioavailability can rise about 4-5 times.
Easier to Chew: For a sensitive gut, puree, make cream soup, or use polenta.

Culinary Constructor & Alternatives

Best Food Combinations with Corn

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Power Lunch

Mexican Corn, Bean & Pepper Salsa

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Corn Ingredient

+4.05 g

🌶️

Bell Pepper Ingredient

+3.0 g

🍲

Beans Ingredient

+9.6 g

🟢 Total in plate: 16.6 g of fiber (55% of norm)

💡 Quick prep: Quickly warm corn, beans, and diced red bell pepper in a skillet. This is a filling, high-fiber dish with complementary plant protein.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥣 Buckwheat (Cooked Groats) 2.7 g / 100g 🌾 Bulgur 4.5 g / 100g 🥣 Oatmeal 2.1 g / 100g 🌾 Pearl Barley 4.4 g / 100g