My diet:

Sweetcorn

No E-numberFruits & vegetablesOrigin: Plant
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Every diet

VeganYes
Gluten-freeYes
HalalYes
KosherYes
KetoNo

A cob has around 30 grams of carbohydrate.

Low-FODMAPDepends

Half a cob is low FODMAP, a whole one is not.

The short answer
Sweetcorn is a vegetable, not an additive, and one of the few starchy vegetables that counts as a vegetable on most diets. It is vegan, gluten-free and safe, but a cob is around 30 grams of carbohydrate, so it does not fit a keto plate.
Generally safe

Fine for most people at normal amounts.

E-numberNone
Comes fromPlant
What it doesFruits & vegetables
Glycemic index52
Daily limitNot set
Also calledSweetcorn, Sweet corn

Rules by country

🇺🇸 US FDANot evaluated as an additive
🇪🇺 European UnionNot evaluated as an additive
🇨🇦 Health CanadaNot evaluated as an additive
CaliforniaNo extra rules

Sweetcorn is a vegetable, not an additive, so it has no E-number. Fresh, frozen and canned sweetcorn all fall under the general rules for fruit and vegetable products, and a can has to say what it is packed in, because the packing liquid is part of the product.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Sweetcorn is about 86 calories per 100 grams, with 19 grams of carbohydrate and 6 grams of sugar, and its glycemic index sits near 52. A medium cob weighs roughly 165 grams and gives you about 30 grams of carbohydrate. There is still fibre in the kernels, so the sugar arrives with something to chew, and that is slower than the same sugar delivered as juice.

Where it comes from: Sweetcorn is a variety of maize bred to keep sugar in the kernel, unlike the field corn used for meal and animal feed. It is picked while the kernels are milky and eaten within hours, or it is frozen, tinned or dried the same day.

Why it’s in food

  • Adding sweetness and bite to a savoury dish
  • Filling a corn chowder
  • Mixing into fritters and pancakes
  • Colouring a rice or grain bowl
  • Serving as a side of its own

Often found in

Canned sweetcornCorn chowderCorn frittersPanzanella saladPasta with cornNachos and tortilla chips

Also listed as: Sweetcorn, Sweet corn, Corn kernels, Sweetcorn kernels, Canned sweetcorn

Health & gut impact

Starch and carbohydrateUnder study

Sweetcorn is a starchy vegetable: 100 grams carry about 19 grams of carbohydrate and a medium cob about 30. That fits an ordinary diet easily, but it has to be counted on a low-carb or diabetes plan like any other starch.

USDA FoodData Central, corn, sweet, yellow, raw

Fibre and luteinBenefit

The kernels keep their fibre, and yellow corn is one of the richer plant sources of lutein and zeaxanthin, the carotenoids that make up the pigment in the centre of the eye. A cup of kernels gives around 2 grams of fibre.

USDA FoodData Central, corn, sweet, yellow, raw

Tinned and frozenUnder study

Corn for the tin is a variety bred to travel in brine, so a can holds a lot of kernels in a small volume and it is easy to eat more of it than you meant to. Frozen corn sits closer to the fresh crop and keeps more of its sweetness.

USDA FoodData Central, corn, sweet, yellow, raw

What can I use instead?

Frozen sweetcorn

Ratio: Use the same amount straight from the freezer

Best for: Out of season, and the kernels stay sweeter than tinned

Polenta

Ratio: Use the same volume, it is denser and has less sugar

Best for: A cornmeal side instead of kernels

Quinoa

Ratio: Use the same volume cooked

Best for: A grain bowl where corn is standing in for the starch

Related

More fruits & vegetables:

Lemon juiceLemon juice is a food, not an additive, and one of the easiest ingredients to live with: no fat and barely any carbohydrate. Use it for flavour instead of salt or heavy sauces, and check concentrates, which are far sharper.Generally safeOrange juice (Concentrate)Orange juice is a food rather than an additive, but a large glass is sugar with water in it and carries about 25 grams of carbohydrate. It suits most people; keep the glass small if you are watching sugar or blood glucose.Use in moderationRaisinsRaisins are dried grapes, and drying concentrates the sugar: a small handful has about 20 grams of carbohydrate, nearly all of it sugar. They are safe and gluten-free, but they are fruit candy in a wrapper, so count them if you watch blood glucose.Use in moderationTomato pasteTomato paste is a concentrated food, not an additive, and it carries no E-number. It is safe for nearly everyone, and it is the cheapest way for a maker to add real tomato solids to a sauce. Check the label for added salt and sugar.Generally safe

Common questions

Is sweetcorn the same as corn?

Sweetcorn is a variety of maize bred for sugar in the kernel, while the corn milled into meal and tortillas is field corn. On a label, sweetcorn or corn kernels points to the vegetable.

Is sweetcorn good for diabetes?

On its own it is a moderate sugar: a cob has around 30 grams of carbohydrate and a glycemic index in the low 50s. The fibre in the kernels helps, but it is still a starch and it has to be counted.

Are tinned and fresh sweetcorn the same?

Not quite. Tinned corn is a variety bred for the can and travels in brine, so it is softer and sweeter than the fresh kind. Frozen corn sits closer to fresh and keeps more of its sugars.

Is corn a nightshade?

No. Corn is a grass, not a nightshade, so it causes no problem for people avoiding tomatoes, peppers or aubergines.

Is Sweetcorn safe?

Generally safe (89/100). Sweetcorn is a vegetable, not an additive, so it has no E-number. Fresh, frozen and canned sweetcorn all fall under the general rules for fruit and vegetable products, and a can has to say what it is packed in, because the packing liquid is part of the product.

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Scientific sources & regulatory citations
  • USDA FoodData Central, corn, sweet, yellow, raw