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Articles Fitness Nutrition

The Nutrition of Corn

Corn is a popular food that’s known for its yellow color, its pleasant taste, and its unique ability to be eaten on the cob. It is often associated with summertime in general. While corn is normally viewed as a vegetable, it is actually a grain, and the exact classification of this mysterious food can be complicated. It is important to know that corn contains starch, and therefore you should limit your consumption, especially if you’re trying to lose weight. If you throw back corn as if it was an actual vegetable, your waistline could suffer. However, that’s not to say that corn doesn’t contain an abundance of nutrients. Below, the nutritional identity of corn is revealed.

Calories in Corn

When trying to decipher how many calories are in the corn you’re consuming, it is important to accurately measure your portion. A half cup of corn contains around 80 calories and 10 calories from fat, while a 5 inch ear of corn contains 65 calories. Therefore, if you indulge in a long corn ear at your next BBQ, you could easily be consuming over 100 calories (and more if there’s butter on the cob).

While canned corned contains roughly the same about of calories, there might be additional sodium added, and the nutritional content might night be as potent as in fresh corn.

Nutrients in Corn

Corn can benefit your health, as it delivers B vitamins, folate, vitamin C, beta-carone, protein and fiber. It also contains an abundance of carbohydrates, which can be a diet saboteur. As previously mentioned, corn should be consumed in limited amounts to reap the health benefits. The nutritional breakdown and caloric ratio of corn is as follows:

  • Carbohydrates – 82%
  • Fats – 10%
  • Protein – 8%

A half cup of corn contains roughly the following nutrients:

  • Fat – 1.2g
  • Sodium – 76mg
  • Potassium – 347mg
  • Carbohydrate – 41.2g
  • Protein – 5.29g
  • Fiber – 2.4g
  • Vitamin A - 11%
  • Vitamin C - 33%
  • Calcium - 11%
  • Iron - 10%
  • Thiamin (B1) - 0.045mg
  • Riboflavin (B2) - 0.182mg
  • Niacin (B3) - 2.157mg
  • Vitamin B6 - 10.2%
  • Vitamin B12 - 0%
  • Magnesium - 57mg
  • Panthothenic Acid - 0.999mg
  • Zinc - 5.6%
  • Manganese - 0.091mg

Keeping Corn Healthy

In order to reap nutritional benefits from corn, it is important that you don’t cover it in butter and other fatty sauces. This will increase the calorie and fat content of an already carb-rich food. Instead, flavor your corn with a variety of spiced to further increase the nutritional value. If you must eat your corn with butter, use a light spray-on butter and spray sparingly. Reach for a small ear of corn, and try to fight the urge to have seconds. Corn is also great in salads and used as a pizza topping.

When buying corn, make sure the husks appear green and fresh; they should not look dried out. Pull back the husks and examine the kernels, which should look plump and arranged in tight rows. Once you pick out the perfect looking corn, take it home, cook it as desired, and enjoy every bite!

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