Garden Salsa Flavored Sun Chips
Sun Chips
Vegan, failsGluten-Free, failsKeto, fails
CornOther
86
kcal / 100g
88
kcal / 1 ear, medium (6-3/4" to 7-1/2" long) yields
5 things to watch for
High-Protein, failsKeto, failsLow-Calorie, failsLow-Carb, failsLow-Sugar, fails
Dairy-Free, passesEgg-Free, passesGluten-Free, passesLow-Fat, passesNut-Free, passesPalm Oil Free, passesSoy-Free, passesVegan, passesVegetarian, passes
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 86kcal | — |
| Protein | 3.27g | 7% |
| Total lipid (fat) | 1.35g | 2% |
| Fatty acids, total saturated | 0.325g | 2% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 18.7g | 7% |
| Fiber, total dietary | 2g | 7% |
| Total Sugars | 6.26g | — |
| Sodium, Na | 15mg | 1% |
Vitamins & Minerals
Calcium, Ca2mg (0% NRV)
Iron, Fe0.52mg (4% NRV)
Potassium, K270mg (14% NRV)
Magnesium, Mg37mg (10% NRV)
Phosphorus, P89mg (13% NRV)
Zinc, Zn0.46mg (5% NRV)
Copper, Cu0.054mg (5% NRV)
Manganese, Mn0.163mg (8% NRV)
Selenium, Se0.6µg (1% NRV)
Vitamin A, RAE9µg (1% NRV)
Vitamin C, total ascorbic acid6.8mg (9% NRV)
Vitamin D (D2 + D3)0µg (0% NRV)
Vitamin E (alpha-tocopherol)0.07mg (1% NRV)
Vitamin K (phylloquinone)0.3µg (0% NRV)
Thiamin0.155mg (14% NRV)
Riboflavin0.055mg (4% NRV)
Niacin1.77mg (11% NRV)
Vitamin B-60.093mg (7% NRV)
Folate, total
42µg (21% NRV)
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Vitamin B-120µg (0% NRV)
Diet Compatibility
- VeganYes
Yes — Corn is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Corn is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Corn is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Corn is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Corn is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Corn is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Corn is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Corn is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Corn is not keto-friendly (16.7 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Corn is not low-carb (16.7 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarNo
No — Corn is not low in sugar (6.26 g sugar per 100g, over the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Corn is not high in protein (3.27 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Corn is low-fat (1.35 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Corn is not low-calorie (86 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
One medium ear of corn runs about 17g net carbs. A full cup of cooked kernels is higher, at roughly 24g, and air-popped popcorn is the lightest option, at about 6.5g net carbs per cup, per Superpower's low-carb guide.
Note: other keto sites cite slightly different figures for cooked kernels (around 23g-24g per cup, closely matching here), using different serving definitions.
So the ear-vs-cup numbers aren't directly comparable — but every source agrees corn isn't keto-compatible in a normal portion. Flagged, not resolved. [3]
Health Benefits
A medium ear of yellow corn packs a meaningful dose of eye-health nutrients. Per the Cleveland Clinic, it contains about 900 micrograms combined of lutein and zeaxanthin, carotenoids that concentrate in the retina. [1]
Storage & Buying Tips
Fresh corn is best used quickly. Per NC Cooperative Extension, corn kept in the husk lasts about 5 days in the refrigerator.
Once cooked, corn keeps a bit longer — up to 7 days refrigerated. [2]
Frequently Asked Questions
Is corn a vegetable, a fruit, or a grain?
It depends on which lens you use. Botanically, a corn kernel is a caryopsis, a dry fruit where the seed coat and fruit wall fuse together.
The corn plant itself is a grass, so botanists count corn as both a fruit and a cereal grain.
Nutritionally and in the kitchen, it splits differently. Fresh sweet corn eaten off the cob generally gets regarded as a vegetable, while dried, milled corn used for cornmeal, grits, tortillas, or popcorn counts as a grain.
To qualify as a whole grain, though, the milled product has to keep all three kernel parts — bran, germ, and endosperm. In practice, extension and nutrition sources describe corn as functionally all three, depending on context. [4]
Why does corn sometimes show up whole in the toilet after eating it?
What you're seeing is usually just the kernel's outer shell, the pericarp, not an undigested whole kernel. That shell is made of cellulose, a fiber the human body has no enzymes to break down.
The digestible part of the kernel, its starch, some vitamins, and antioxidants, still gets absorbed during digestion, as long as chewing ruptured the shell in the first place. Only the indigestible cellulose casing passes through mostly intact.
It's a normal, harmless occurrence rather than a sign that no nutrition was absorbed. Chewing more thoroughly and eating more slowly can make it happen less often, though. [5]
Can babies eat corn, or is it a choking hazard?
Corn can be introduced once a baby starts solids, generally around 6 months, but only as a smooth, well-cooked puree or thoroughly mashed and strained.
Whole, loose kernels are a different story. They're small, round, and firm or slippery — a recognized choking hazard that should be avoided until a child can chew food thoroughly, typically around 12 to 18 months.
Popcorn is its own, higher-risk hazard entirely. Pediatric and public-health guidance says to skip it for young children well beyond infancy. [6]
How much fiber is in one ear of corn?
Around 2 grams, in a medium-sized ear — roughly a half-cup serving — according to a registered dietitian's nutrition breakdown reported by Cleveland Clinic.
That same ear carries about 98 calories, 23.5g of carbohydrate, 3g of protein, and under 1g of fat. Exact fiber content shifts some depending on ear size and corn variety. [1]
Found in these products
3 products in our database contain Corn.
Tortilla Pops Finement Salé
N.A ! Nature Addicts
Vegan, passesGluten-Free, passesKeto, fails
Organic Tortilla Chips
Kirkland Signature
Vegan, passesGluten-Free, passesKeto, fails
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Corn, sweet, yellow, raw” (SR Legacy, fdcId 169998), updated 2026-08-27.
Research reviewed 2026-08-21.
- Cleveland Clinic (2023-08-03)
- Sweet Corn - Nutrition Facts - Franklin County Center | N.C. Cooperative Extension (2025-07-03)
- Superpower (2026-03-05)
- Corn: A fruit, Vegetable, Grain, or All Three?
- Healthline Media — Undigested Food in Stool: Should I Be Worried? (2017-11-02)
- Infant and Toddler Nutrition — Choking Hazards (2026-03-11)