Corn vs Potato: which is healthier?

Per 100g, Corn has 73 calories, 2.8g protein, 2.4g fiber, and 1.6g fat, while Potato has 77 calories, 2g protein, 2.1g fiber, and 0.1g fat. Calories are nearly identical, so Corn usually edges ahead on protein alone.

Which has more calories, Corn or Potato?

Per 100g, Corn has 73 calories and Potato has 77 calories, a difference of 4 calories. In practical terms, 100g (73 calories) of corn compares with Medium potato (2.5" diameter) (161 calories) of potato.

Which has more protein, Corn or Potato?

Corn leads on protein with 2.8g per 100g; the gap is 0.8g per 100g (Corn 2.8g vs Potato 2g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Corn or Potato?

Corn has 14.7g of carbs per 100g compared to 17.2g in Potato, making Corn the easier fit for low-carb or keto plans. Fiber is 2.4g vs 2.1g per 100g, which also affects net carbs.

Can I substitute Corn for Potato?

Often, yes. Swapping potato for corn shifts your meal by about 4 calories and 0.8g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Corn

Potato

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Corn vs Potato

Corn

Wins in 3 of 6 categories

Compare Corn and Potato calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g (USDA data), Corn has 73 calories vs Potato's 77. Pick Corn for fewer calories.

Sources: Corn (FDC 2710826) · Potato (FDC 170026)

Nutrition Comparison (per 100g)

Nutrient	Corn		Potato
Calories	73	vs	77
Protein	2.8g	vs	2g
Carbs	14.7g	vs	17.2g
Fat	1.6g	vs	0.1g
Fiber	2.4g	vs	2.1g
Sodium	0mg	vs	8mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Corn: FDC 2710826 · Potato: FDC 170026.

When to Choose Each

Choose Corn when:

You need more protein (2.8g vs 2g per 100g)
A typical portion is 100g (73 calories)

See full Corn nutrition

Choose Potato when:

A typical portion is Medium potato (2.5" diameter) (161 calories)
Potato fits the dishes you already cook

See full Potato nutrition

Frequently Asked Questions

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Last updated: 2026-08-13

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