Corn is a hard-to-replace grain in a variety of cuisines. It’s vegetarian, vegan, low calorie, and has an unmistakable flavor… but is corn keto friendly? Here are all the answers to your questions about corn on keto! We’ll go over carbs in corn, corn-y keto recipes, and carbs in a variety of corn-based foods. Need a quick reference for carbs in other foods? This keto food list will help!
Is Corn Keto Friendly?
Can you eat corn on keto? Some people might consider corn low carb, but it is certainly not keto friendly. A few kernels may not sabotage your macros, but a full serving of corn on keto has a high enough carb count to throw you out of ketosis. If you’re looking for a truly clean keto diet, there are other compelling reasons to avoid corn:
How Many Carbs In Corn?
Does corn have carbs? Yes — and understanding the carbs in corn will shed light on why it’s not keto friendly. A 1-cup serving of cooked corn kernels is 36.8 grams total carbs [*]. Corn also has fiber, but not a lot. Each serving has 32.2 grams net carbs — that’s more than strict keto followers can have in a day.
How many carbs in corn on the cob?
How many carbs in an ear of corn, anyway? Sadly, too many to be keto friendly. One medium ear of boiled corn contains 21.6 grams of carbs, and 19.1 grams of net carbs [*].
How many carbs in a corn tortilla?
Do corn tortillas have carbs? Yes. Are corn tortillas keto? No. When it comes to corn tortilla carbs, one medium round tallies up to 12.5 grams of total carbs and 10.7 net carbs []. So, any keto corn tortillas you find will likely use a corn substitute. And in case you’re wondering about carbs in corn tortilla chips: A single ounce serving contains 19.1 total carbs and 17.8 net carbs []. I have some replacement ideas for corn tortillas and corn chips below, but you may also want to check out my keto taco guide for more.
How many carbs in popcorn?
Popcorn is much more light and airy than other ways to eat corn, but is still not typically considered keto friendly. You can learn about the carbs in popcorn here – and why to avoid it on keto. (If you miss popcorn, try my keto popcorn recipe!)
Keto Corn Substitutes
Since you can find corn in so many foods, keto corn substitutes will vary depending on what you want to make:
Corn Extract – This is the secret behind getting that unmistakable corn flavor in recipes — without the added carbs. Black Soy Beans – While they do not taste like corn, they can replace the texture of corn in Mexican-style dishes. (Keep in mind, this is a dirty keto option. Read more about why some people may want to avoid black soy beans in my post about soy sauce on keto.) Super Fine Almond Flour – Use instead of corn flour for low carb baked goods. Keto Friendly Vegetables – Sometimes you can simply trade corn for other veggies. Omit corn entirely – In many recipes, you can simply skip the corn without missing it. It’s the easiest way to cut the carbs in corn!
Top 10 Keto Recipes With Corn (Substitutes)
Capture the flavor of corn in these easy keto dishes.
Keto Popcorn
Just as buttery and munchable as the real thing… and it only takes a few simple ingredients.
Get The Keto Popcorn Recipe
Keto Cornbread
So tender and buttery! You won’t believe this cornbread uses almond flour for perfect texture (and a special ingredient to capture all the flavor of traditional cornbread).
Get The Keto Cornbread Recipe
Keto Corn Dog Muffins
Regular corn dog carbs are sky high, but this recipe makes the perfect swap. Kid friendly, too!
Get The Keto Corn Dog Recipe
Almond Flour Tortillas
No corn flour, no problem. Use almond flour for perfect, golden tortillas.
Get The Almond Flour Tortillas Recipe
Keto Tamale Pie
Regular tamales use a corn-based masa — this spin on the original recipe makes an almond flour base, all topped with a meaty, cheesy filling.
Get The Keto Tamale Pie Recipe
Keto Tortilla Chips
Corn chips carbs and tortilla chips carbs will surely spike your blood sugar. Try this crunchy, easy alternative instead.
Get The Keto Tortilla Chips Recipe
Keto Taco Salad
Get all your favorite taco flavors, corn free! You won’t miss the taco shell or fresh kernels here.
Get The Taco Salad Recipe
Vegetable Soup
This comforting soup proves that you don’t need corn to make a hearty meal.
Get The Vegetable Soup Recipe
Fajita Stuffed Peppers
Some stuffed peppers have high-carb fillings like rice and corn. Not this one — and you won’t miss them!
Get The Stuffed Peppers Recipe
Zucchini Fritters
Just as dippable and versatile as corn fritters — without the crazy carb count.
Get The Zucchini Fritters Recipe
Conclusion: Is Corn Keto Friendly?
So, is corn keto friendly? Not really — but with keto corn substitutes, you can still enjoy the flavor without the high carbs.
