17 Fit Food calories Vegetables and mushrooms
Sweetcorn calories and nutrition facts
Per 100 g: 86 kcal — 3.3 g protein, 1.4 g fat and 16.7 g carbs.
Sweetcorn is eaten on the cob in summer and straight from the tin the rest of the year, tipped into salads, tuna mayo and pizza toppings. A cob is about 200 g, with around 96 kcal per 100 g once boiled. Butter melted over corn on the cob is the extra most people forget to log.
- Source of protein
- Source of fibre
- Low fat
- Very low salt
- Protein 14%
- Fat 13%
- Carbs 73%
In everyday portions
- 1 piece ≈ 200 g 172 kcal
- Typical serving · 150 g 129 kcal
- 100 kcal is 115 g this much of it gives 100 kcal
- Energy density Low 0.86 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 86 | 3.3 | 1.4 | 16.7 |
| Boiled | 96 | 3.4 | 1.5 | 18.6 |
| Canned | 79 | 2.4 | 0.5 | 17.4 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 86 kcal 4%
- Protein 3.3 g 7%
- Fat 1.4 g 2%
- Carbs available, without fibre 16.7 g 6%
- Fibre 2 g
- Salt 0.04 g <1%
Where the calories come from
- Protein 14%
- Fat 13%
- Carbs 73%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 9 µg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.07 mg <1%
- Vitamin K 0.3 µg <1%
- Vitamin C 6.8 mg 8%
- Vitamin B1 (thiamin) 0.155 mg 14%
- Vitamin B2 (riboflavin) 0.055 mg 4%
- Vitamin B3 (niacin) 1.8 mg 11%
- Vitamin B5 (pantothenic acid) 0.717 mg 12%
- Vitamin B6 0.093 mg 7%
- Folate (B9) 42 µg 21%
- Vitamin B12 0 µg 0%
- Choline 23 mg
Minerals
- Potassium 270 mg 14%
- Calcium 2 mg <1%
- Phosphorus 89 mg 13%
- Magnesium 37 mg 10%
- Iron 0.52 mg 4%
- Zinc 0.46 mg 5%
- Copper 0.054 mg 5%
- Manganese 0.163 mg 8%
- Selenium 0.6 µg 1%
- Iodine 0.5 µg <1%
- Sodium 15 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Low fat
- Very low salt
- Source of folate
Boiled
Energy and macros
- Energy 96 kcal 5%
- Protein 3.4 g 7%
- Fat 1.5 g 2%
- Carbs available, without fibre 18.6 g 7%
- Fibre 2.4 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 13%
- Fat 13%
- Carbs 73%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 13 µg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.09 mg <1%
- Vitamin K 0.4 µg <1%
- Vitamin C 5.5 mg 7%
- Vitamin B1 (thiamin) 0.093 mg 8%
- Vitamin B2 (riboflavin) 0.057 mg 4%
- Vitamin B3 (niacin) 1.7 mg 11%
- Vitamin B5 (pantothenic acid) 0.792 mg 13%
- Vitamin B6 0.139 mg 10%
- Folate (B9) 23 µg 12%
- Vitamin B12 0 µg 0%
- Choline 29.1 mg
Minerals
- Potassium 218 mg 11%
- Calcium 3 mg <1%
- Phosphorus 77 mg 11%
- Magnesium 26 mg 7%
- Iron 0.45 mg 3%
- Zinc 0.62 mg 6%
- Copper 0.049 mg 5%
- Manganese 0.167 mg 8%
- Selenium 0.2 µg <1%
- Iodine 0.5 µg <1%
- Sodium 1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Low fat
- Salt-free
Canned
Energy and macros
- Energy 79 kcal 4%
- Protein 2.4 g 5%
- Fat 0.5 g <1%
- Carbs available, without fibre 17.4 g 7%
- Fibre 2 g
- Salt 0.68 g 11%
Where the calories come from
- Protein 11%
- Fat 5%
- Carbs 83%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 4 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.04 mg <1%
- Vitamin K 0 µg 0%
- Vitamin C 8.1 mg 10%
- Vitamin B1 (thiamin) 0.041 mg 4%
- Vitamin B2 (riboflavin) 0.073 mg 5%
- Vitamin B3 (niacin) 1.2 mg 7%
- Vitamin B5 (pantothenic acid) 0.675 mg 11%
- Vitamin B6 0.055 mg 4%
- Folate (B9) 49 µg 24%
- Vitamin B12 0 µg 0%
- Choline 22.4 mg
Minerals
- Potassium 186 mg 9%
- Calcium 5 mg <1%
- Phosphorus 64 mg 9%
- Magnesium 23 mg 6%
- Iron 0.42 mg 3%
- Zinc 0.46 mg 5%
- Copper 0.048 mg 5%
- Manganese 0.067 mg 3%
- Selenium 0.7 µg 1%
- Iodine 0 µg 0%
- Sodium 272 mg 11%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Fat-free
- Source of folate
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 82% More calories than 82% of vegetables and mushrooms.
- 81% More protein than 81% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Potatoes 77 kcal
- Sweet potato 86 kcal
- Mashed potatoes 106 kcal
- Leeks 61 kcal
- Peas 81 kcal
- Dill 43 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169998.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.