26 Delicious Corn Nutrition Facts

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 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 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]

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]