Sweet corn glycemic index
Sweet corn has a glycemic index of 53, which is low. A 80 g serving (1 small cob) has a glycemic load of 8 (low).
Also known as: corn on the cob, corn kernels, maize
- Serving80 g
- Available carbs15 g
- Fiber1.9 g
- Sugars3.6 g
- Protein2.7 g
- Calories77 kcal
Serving: 1 small cob.
What to know
Sweet corn is low GI (around 53) with a moderate glycemic load. Corn on the cob and whole kernels are digested more slowly than creamed corn or corn-based snacks.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 9.3 g | 5 | Low |
| 100 g | 19 g | 10 | Low |
| 80 g · 1 small cob | 15 g | 8 | Low |
| 160 g · double serving | 30 g | 16 | Medium |
What the studies found
The value of 53 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 20 studies. Results range from 37 to 62. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 37 · New Zealand 2000
- 37 · New Zealand 2000
- 47 · USA 1981
- 47 · USA 1981
- 48 · Australia 1984
- 48 · Australia 1984
- 51 · Australia 2015
- 51 · Australia 2015
- 52 · Israel 1988
- 52 · Israel 1988
- 55 · China 2005
- 55 · China 2005
- 59 · Canada 1981
- 59 · Canada 1981
- 60 · USA 1977
- 60 · USA 1980
- 60 · USA 1977
- 60 · USA 1980
- 62 · South Africa 1984
- 62 · South Africa 1984
Sweet corn compared with other vegetables & tubers
Similar low-GI foods
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Frequently asked questions
Is sweet corn low glycemic?
Yes. With a GI of 53, sweet corn is in the low range (55 or less).
What is the glycemic load of sweet corn?
A 80 g serving (1 small cob) has a glycemic load of 8, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat sweet corn?
With a GI of 53 and a low glycemic load per serving, sweet corn usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in sweet corn?
A 80 g serving has about 17 g of total carbohydrate, including 1.9 g of fiber, leaving 14.9 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 21 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (80 g) | |
|---|---|---|
| Calories | 96 kcal | 77 kcal |
| Carbohydrates | 21 g | 17 g |
| Available carbs | 19 g | 15 g |
| Fiber | 2.4 g | 1.9 g |
| Sugars | 4.5 g | 3.6 g |
| Protein | 3.4 g | 2.7 g |
| Fat | 1.5 g | 1.2 g |
Source: USDA FoodData Central, Corn, sweet, yellow, cooked, boiled, drained, without salt (SR Legacy, FDC 169999). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.