Corn Nutrition Facts
Corn Nutrition Facts

26 Delicious Corn Nutrition Facts

Madeline Thatcher
By Madeline Thatcher, Associate Writer
Published July 21, 2019
  • Corn, though processed by your body like other starches, is considered a vegetable by the USDA.[5]
  • Corn is primarily made up of carbohydrates, with minimal amounts of fat and protein.[1]
  • Starch is the primary carbohydrate found in corn.[1]
  • Sweet corn is a lower-starch version of the grain, but it has more sugar.[1]
  • Corn is a resistant starch, meaning it takes longer for the body to digest, helping you feel fuller longer.[4]
  • Corn Diet Facts
    Corn can be a great addition to a diet plan looking to cut out fatty foods.
  • Despite its sugar content, corn does not cause blood sugar levels to rise soon after consumption, making it a healthier sugar option for those with dietary restrictions.[1]
  • While it doesn’t have lots of fat or protein, corn does contain fiber.[1]
  • A medium-sized popcorn from the movie theatre has 16 grams of fiber. Lower-fat options can provide the same amount of fiber without the extra calories.[1]
  • Corn oil is not always made from corn itself, but instead from corn germ, a product that’s made when corn is milled. It is not an extremely healthy option and should be replaced when possible.[1]
  • Corn has been a staple in South American diets for over 7,000 years.[3]
  • A serving of corn provides about 10% of the daily value for folate, thiamin, phosphorus, vitamin C, and magnesium.[3]
  • An average ear of corn—generally one serving—contains about 800 kernels.[3]
  • Most corn grown in the United States is not genetically modified.[4]
  • Corn Syrup Nutrition Facts
    Corn syrup may not be healthy, but it's no worse than other processed sugars.
  • Corn that is genetically modified is generally used for processed foods like breakfast cereal or turned into high-fructose corn syrup or corn oil.[4]
  • Sweet corn is considered one of the least-likely foods to contain pesticide residue.[4]
  • One plain ear of corn has about 100 calories, about the same as a medium-sized apple.[4]
  • While termed “sweet corn,” most cobs have about 6 grams of sugar inside them. That’s less than half the sugar in a banana and less than a third of the sugar in an apple.[4]
  • Sugars in corn and other fruits and vegetables are different from the highly processed sugar found in other foods.[4]
  • Corn contains lutein and zeaxanthin, two phytochemicals that have health benefits for eyesight.[4]
  • Cooking sweet corn adds to its nutrients, since the cooking process boosts corn’s antioxidant activity.[4]
  • Grilled Corn Healthy Diet
    Cooking or grilling corn makes it taste delicious and adds to its natural antioxidants.

  • Dent corn is the most popular type of corn and accounts for the majority of corn grown in the United States.[2]
  • Corn is higher in fat than rice and wheat, making it a less desirable starch for those looking for low-fat options.[2]
  • Corn left in storage may lose some of its nutrients, so eating it soon after purchase is often best and most nutritious[2]
  • I know my corn plants intimately, and I find it a great pleasure to know them.

    - Barbara McClintock

  • Relying on corn for a majority of your diet can result in a disease called pellagra.[2]
  • High fructose corn syrup, while different than other sugars, isn’t less healthy than other processed sugars.[5]
  • The corn eaten by most Americans today differs from the corn initially grown by Native Americans, making it function differently in modern diets than it used to.[5]

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