Calories in Corn, white, steamed (Navajo)
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Corn, white, steamed (Navajo) contains 386 kcal per 100 g.
Roughly 78% of its calories come from carbohydrates, with 12% from fat and 10% from protein (estimated with general energy factors).
That is more energy than the typical item in american indian/alaska native foods on FoodFactly, where the median is 140 kcal per 100 g across 165 foods.
100 g provides 40% of the Daily Value for manganese, 29% of the Daily Value for magnesium and 29% of the Daily Value for zinc.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 386 kcal | |
| Total fat M | 5.2 g | 7% |
| Saturated fat C | 0.83 g | 4% |
| Sodium M | 4 mg | 0.2% |
| Total carbohydrates C | 75.2 g | 27% |
| Dietary fiber M | 16.6 g | 59% |
| Total sugars M | 6.5 g | |
| Protein M | 9.7 g | 19% |
| Vitamin C M | 0 mg | 0% |
| Vitamin E M | 0 mg | 0% |
| Vitamin K M | 0.8 µg | 0.7% |
| Thiamin (B1) M | 0.08 mg | 7% |
| Riboflavin (B2) M | 0.067 mg | 5% |
| Niacin (B3) M | 3.3 mg | 21% |
| Pantothenic acid (B5) M | 0.3 mg | 6% |
| Vitamin B6 M | 0.29 mg | 17% |
| Folate (B9) M | 100 µg | 25% |
| Calcium M | 14 mg | 1% |
| Iron M | 2.3 mg | 13% |
| Magnesium M | 123 mg | 29% |
| Phosphorus M | 312 mg | 25% |
| Potassium M | 532 mg | 11% |
| Zinc M | 3.2 mg | 29% |
| Copper M | 0.23 mg | 26% |
| Manganese M | 0.93 mg | 40% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 10%
- Carbohydrates 78%
- Fat 12%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein9.7 gbelow the median for american indian/alaska native foods (median 11.7 g)
- Fiber16.6 gin the top quarter of american indian/alaska native foods (median 1.5 g)
- Sugars6.5 gin the top quarter of american indian/alaska native foods (median 0.21 g)
- Fat5.2 gabove the median for american indian/alaska native foods (median 3.2 g)
- Saturated fat0.83 gbelow the median for american indian/alaska native foods (median 0.97 g)
- Sodium4 mgin the lowest quarter of american indian/alaska native foods (median 52 mg)
- Protein per 100 kcal2.5 gprotein density, useful for comparing foods with different calorie levels
- Water8.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.5 g |
|---|---|
| Polyunsaturated fat C | 1.9 g |
Sugars and starch (7)
| Starch M | 45.8 g |
|---|---|
| Sucrose M | 4.4 g |
| Glucose M | 1.1 g |
| Fructose M | 1 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (9)
| Tryptophan M | 0.056 g |
|---|---|
| Threonine M | 0.31 g |
| Isoleucine M | 0.35 g |
| Leucine M | 1 g |
| Lysine M | 0.3 g |
| Methionine M | 0.23 g |
| Cystine M | 0.14 g |
| Phenylalanine M | 0.43 g |
| Tyrosine M | 0.2 g |
Individual fatty acids (23)
| ALA (omega-3, 18:3 n-3) M | 0.069 g |
|---|---|
| Linoleic acid (omega-6, 18:2) M | 1.8 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.65 g |
| SFA 18:0 M | 0.13 g |
| SFA 20:0 M | 0.032 g |
| MUFA 18:1 M | 1.5 g |
| PUFA 18:3 M | 0.069 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.011 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.007 g |
| MUFA 20:1 M | 0.018 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0.005 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (7)
| Tocopherol, beta M | 0 mg |
|---|---|
| Tocopherol, gamma M | 0 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (5)
| Water M | 8.1 g |
|---|---|
| Ash M | 1.8 g |
| Energy C | 1,616 kJ |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folate, food M | 100 µg |
Other forms of Corn
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wocas, dried seeds, Oregon, yellow pond lily (Klamath) Dried or dry | 361 | 7.9 g | 80 g | 1.1 g |
| Cornmeal, white (Navajo) | 398 | 11 g | 77.1 g | 5 g |
| Cereal, oat bran, ready-to-eat | 403 | 10.4 g | 68.3 g | 10.2 g |
| Cornmeal, yellow (Navajo) | 384 | 9.9 g | 72.9 g | 5.9 g |
| Oats, raw Raw | 379 | 13.2 g | 67.7 g | 6.5 g |
| Piki bread, made from blue cornmeal (Hopi) | 390 | 9.1 g | 72.2 g | 7.2 g |
| Cornmeal, blue (Navajo) | 398 | 10.4 g | 76.9 g | 5.4 g |
| Tea, iced, instant, black, unsweetened, dry Dried or dry | 315 | 20.2 g | 58.7 g | 0 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked corn?
100 g of cooked corn has 386 kcal.
How much protein is in cooked corn?
Cooked corn contains 9.7 g of protein per 100 g (19% of the 50 g Daily Value). About 10% of its calories come from protein. Compared with other american indian/alaska native foods, that is below the median (median 11.7 g).
How many carbs are in cooked corn?
Cooked corn has 75.2 g of total carbohydrates per 100 g, including 16.6 g of fiber and 6.5 g of sugars.
How much fat is in cooked corn?
Cooked corn contains 5.2 g of fat per 100 g, of which 0.83 g is saturated (4% of the Daily Value).
What vitamins and minerals does cooked corn contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (40% DV), magnesium (29% DV), zinc (29% DV), copper (26% DV) and Folate (B9) (25% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked corn?
100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does corn have the same nutrition cooked and dried or dry?
No. Per 100 g, corn, white, steamed (Navajo) has 386 kcal, while corn, dried (Navajo) has 386 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168037. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.