✦ 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.

🍳
Preparation note

Fresh raw kernels can be cut from the cob and used quickly; brief cooking preserves lutein and B vitamins.

Sources: CoFID 2021

Macronutrients per 100g

84.6
kcal
Energy
2.79
g
Protein
12.3
g
Carbs
1.70
g
Fibre
1.63
g
Fat
7.37
g
Sugars
0.00
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

52
GI Score
🟢 Low GI
11
GL / Serving
Medium Load

Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A moderate GL — portion size matters here.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 237 mg 12%
Phosphorus 75.5 mg 11%
Magnesium 25.8 mg 7%
Niacin (B3) 1.59 mg 10%
Calcium 0.656 mg 0%
Zinc 0.556 mg 6%
Iron 0.388 mg 3%
Manganese 0.190 mg 9%
Vitamin B6 0.150 mg 11%
Riboflavin (B2) 0.138 mg 10%
Thiamin (B1) 0.079 mg 7%
Copper 0.056 mg 6%
Sucrose 3.08 g —
Glucose (dextrose) 2.66 g —
Fructose 1.61 g —
Lutein + Zeaxanthin 644 µg —
Biotin (Vitamin B7) 2.51 µg 5%

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources: CoFID 2021
Vegetables Other Vegetables Phytochemical data available 🇺🇸 USDA FDC 2025