Written by: Suzie Walker



Time to read 3 min

Sweetcorn is one of those veggies that sparks endless debate in the keto community.

"It's a vegetable, and it's got loads of fibre, surely that makes Sweetcorn Keto, right?"

Well.... this all makes sense, but can this sunshine-yellow favourite really fit into your low-carb lifestyle? Is Sweetcorn Keto?

The answer may surprise you!

Let's take a look…

is sweetcorn keto

Is Sweetcorn Keto-Friendly?

So, is sweetcorn a friend or foe on the keto diet? While it might seem like an innocent veggie, sweetcorn is unfortunately packed with carbohydrates, making it a no-go for strict keto followers.

Just one medium-sized ear of corn can set you back nearly 20 grams of net carbs. To put that in perspective, that's almost an entire day's worth of carbs on a strict keto diet. A single cup of those golden kernels? A whopping 27 grams of net carbs!

Now, I know what you're thinking. Sweetcorn is packed with vitamins and minerals, right? Absolutely! But on keto, those carbs outweigh the benefits. It's like trying to squeeze into those pre-keto jeans – sometimes, you just have to accept it's not gonna work.

Comparing Corn with Keto-Friendly Vegetables

Now, let's stack sweetcorn up against some keto-friendly veggies. 

Think leafy greens like spinach or kale, or cruciferous powerhouses like broccoli and cauliflower. These guys are low in carbs, high in fibre – a keto match made in heaven! I always load up on these, whether it's a quick stir-fry or a hearty salad.

Sweetcorn just can't compete here.

A typical serving of spinach has a measly 1 gram of carbs, while sweetcorn packs a whopping 20 grams for the same amount. It's a carb overload, and not in a good way.

Alternatives to Sweetcorn in Keto Recipes

Alternatives to Sweetcorn in Keto Recipes

Now, we know you're scratching your head, thinking "But I love me some sweetcorn!" 

Fear not, keto friends! While the sugary delight is a no-go on your low-carb journey, we've got some subs that'll hit the spot sans the carb crash.

First up, cauliflower - the chameleon of keto veggies. This cruciferous king can morph into all sorts of corn-y creations. Whip up some "corn" bread or mock-up some fritters without batting an eyelash at those pesky carbs.

Next, bell peppers - Mama Nature's edible streamers. These vibrant veggies add a pop of colour and flavour to any dish. Plus, you can stuff 'em with protein and cheese for a meal that'll make you say "Sweetcorn, who?". But go easy! These do have around 6g of carbs per 100g. So don't overdo it!

See, staying keto while indulging those corn cravings ain't no thing. 

Just get creative with our low-carb alternatives, and you'll be living that ketogenic dream without missing a beat!

keto and sweetcorn

Finally On... Is Sweetcorn Keto

Is sweetcorn keto? No, this sunshine-yellow favourite is, unfortunately, not your friend on keto. It's starchy and packed with carbs – a real no-no if you're after that fat-burning state of ketosis.

Just 100 grams of sweetcorn (that's barely a handful) packs a punch with 20 grams of carbs! To put it in perspective, that's the same as scoffing down a slice of bread. Not exactly ideal for a low-carb diet, is it?

Find a low-carb alternative: I like to swap sweetcorn for cauliflower. It's a versatile veggie and you can even "rice" it to get that same texture. Trust me, there are loads of tasty keto recipes out there that use cauliflower instead of corn – so you won't feel like you're missing out!

If you need any help deciding on the best Keto Vegetables, keep checking back at The Keto Collective. We regularly blog about our favourite keto foods.

And don’t forget to pick up some tasty keto snacks while you are here!

Our Keto Cookies and Low-Carb Snack bars are a lifesaver on keto! :)

Suzie Walker - Keto Collective


Keto Collective Co-Founder & Naturopathic Nutritionist dipNT.CNM 

Suzie has researched and reviewed the many health benefits of low-carb living. She co-founded The Keto Collective, a company that aims to make it easier to find whole food, great tasting, keto alternatives to their everyday favourites.

Read more about Suzie Walker