KETO VERDICTLIMIT
Corn is not ideal for keto at ~18.7g net carbs per 100g—this starchy veg will eat up most daily carb limits. If you include it, keep portions tiny (garnish only) or skip to stay in ketosis.
Is Corn Keto?
Other Vegetable
Corn is not ideal for keto at ~18.7g net carbs per 100g—this starchy veg will eat up most daily carb limits. If you include it, keep portions tiny (garnish only) or skip to stay in ketosis.
- Net carbs (100g)18.7g
- Protein (100g)3.4g
- Fat (100g)1.5g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
18.7g
Total Carbs
21g
Fiber
2.3g
Protein
3.4g
Fat
1.5g
Calories
96
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- High net carbs (~18.7g/100g) exceed typical keto budgets
- Starchy profile (mostly glucose-yielding) raises glycemic load
- Even small servings can push you out of ketosis
- Lower-carb vegetables offer similar nutrients with fewer carbs
HEALTH BENEFITS
- Provides some fiber that supports digestion (outside strict keto)
- Contains B vitamins for energy metabolism
- Supplies lutein and zeaxanthin for eye health
- Includes antioxidants that may reduce oxidative stress
- Contains minerals like magnesium and potassium
- Cooling then reheating can increase resistant starch (still high net carbs)
PREPARATION SUGGESTIONS
GRILLED (OCCASIONAL TREAT)
Grill in husks 15–20 minutes, turning. Brush with butter and herbs; reserve for special occasions.
BOILED (LIMITED)
Boil 5–7 minutes until tender. Keep portions very small—use a spoonful of kernels as garnish.
SALSA GARNISH
Fold 1 tbsp kernels into salsa for color/texture. Track carbs carefully.
SOUP TOPPER
Sprinkle a few kernels on low-carb soups for contrast; measure to manage carbs.