Plus, we share some of the best ways to enjoy it.
Despite contrary belief, there are a myriad of corn health benefits.
But when it comes to corn itself, the popular vegetable offers many beneficial nutrients.
Photo: Olivia Barr
Mascha Davis, MPH, RDN is a registered dietitian and owner ofNomadista Nutrition.
Corn Nutrition Facts
Corn is a source of protein, fiber, and carbohydrates.
Here is a look at the nutrients in one large ear of corn.
Grace Elkus
When you eat corn that is not processed, it boasts a whole wealth of health benefits.
Here are some of the health benefits of corn in its simplest forms.
Boosts Gut Health
One medium-sized ear of corn packs in about two grams of fiber.
Tara Donne
Corn contains both insoluble andsoluble fiber, helps you feel full and satisfied, and promotes healthy gut bacteria.
Offers Gluten-Free Alternative
Corn is naturally gluten-free.
This makes corn and corn-based products suitable for people who have gluten-related intolerances or celiac disease.
Jen Causey
(However, cross-contamination can occur during processing, which can trigger those with gluten sensitivity.
It’s important to check food product labels.)
It is also known to help prevent the progress of prostate cancer.
Victor Protasio
These minerals (both categorized as electrolytes) play a role in numerous different body processes.
It is recommended that adults consume 400 mcg of folate and 600 mcg per day during pregnancy.
One cup of cooked corn offers about 51 mcg.
Greg DuPree
For example, some processed forms of corn are not as healthy as corn in its purest forms.
Some people may also have intolerances to corn.
Corn is relatively high in carbohydrates, primarily in the form of starch.
Caitlin Bensel
This means that it can potentially inhibit their absorption.
Additionally, corn is susceptible to fungal contamination, which can lead to the production of mycotoxins.
These include flatoxin and fumonisin.
Minimally processedcorn tortillascan be a great option, too.
And nothing beats a generous sprinkle of zesty corn salsa over your burrito bowl.
Corn Frittata With Bacon and Parmesan
Need to shake up your breakfast game?
While the creamed corn gives it a sweetness, the bacon and parmesan cheese give it a savory flair.
Summery Corn Soup
This comforting corn soup is light enough for warm summer nights.
Elote Jalapeno Poppers
Victor Protasio
These jalapeno poppers are the perfect party snack.
Elote is Mexican street corn that’s coated in mayonnaise and a salty fresh white cheese, Cotija.
With only 30 minutes of prep time, this recipe yields six servings.
(you’re able to also use a milder cheese if preferred.)
This satisfying and slurp-able dish comes together in just half an hour.
Frequently Asked Questions
Corn is a versatile crop, and it can be classified in various ways.
Botanically, corn is considered a grain.
It belongs to the Poaceae family.
However, corn is also considered a vegetable in culinary contexts and is a significant source of starch.
As with many crops, corn is healthiest when you eat it as naturally as possible.
Therefore, fresh corn on the cob or lightly cooked corn kernels tend to be the healthiest forms.
Occasionally stir the corn to verify that it is fully submerged.
Boil it for about 3 to 5 minutes.
“Corn, sweet, yellow, raw.“U.S.
“A good guide to good carbs: The glycemic index.
“Harvard Health Publishing.
2013;5(4):1169-1185. doi:10.3390/nu5041169
Aghababaei, F. et al.
“Recent Advances in Potential Health Benefits of Quercetin.“Pharmaceuticals.
NIH.Magnesium: Fact Sheet for Health Professionals.
Accessed April 11, 2023.
USDA FoodData Central.Corn, sweet, yellow, raw.Accessed April 11, 2023.
“Are Anti-Nutrients Harmful?
“The Nutrition Source: Harvard School of Public Health.
“World Health Organization.
