by Despite contrary belief, there are many health benefits of corn. From movie-theater popcorn to deep-fried corn chips—and we can’t forget the ubiquitous corn syrup—certain corn products have given this crop a reputation for being “unhealthy.” But when it comes to corn itself, the popular vegetable offers many beneficial nutrients. To get the most health benefits from corn, we talked to experts about corn nutrients and gathered some delicious recipes with corn.
Corn Nutrition Facts
Corn is a source of protein, fiber and carbohydrates. It is full of vital vitamins and minerals such as Vitamins A, C, E, and K, magnesium, and potassium. Here’s a look at the nutrients in one large ear of corn.
- Water – 109 grams
- Energy – 123 kcal
- Protein – 4.68 grams
- Total fat – 1.93 grams
- Carbohydrates – 26.7 grams
- Fiber – 2.86 grams
- Total sugars – 8.95 grams
- Calcium – 2.86 milligrams
- Iron – 0.744 milligrams
- Magnesium – 52.9 milligrams
- Phosphorus – 127 milligrams
- Potassium – 386 milligrams
- Sodium – 21.4 milligrams
- Zinc – 0.658 milligrams
- Copper – 0.077 milligrams
- Manganese – 0.233 milligrams
Cup Health Benefits
To get the most health benefits of corn, eat it in its least processed form, says Mascha Davis, MPH, RDN, registered dietitian and owner of Nomadista Nutrition. Davis says, adding that it’s always smart to look at the quality of the corn used and sodium content. When you eat unprocessed corn, there is a whole wealth of health benefits. Here are some of the health benefits of corn in its simplest forms.
Increases Gut Health
One medium-sized ear of corn packs in about two grams of fiber. Corn contains both insoluble and soluble fiber, helps you feel full and satisfied, and promotes healthy gut bacteria. Although corn is a starchy vegetable, meaning it is naturally higher in carbohydrates than some other vegetables, the soluble fiber helps slow the absorption of carbs, prevent spikes in blood sugar and keep you from feeling hungry again quickly, says Davis. (With a rating that falls between 56 and 69, corn is considered moderate on the glycemic index scale.)
Gluten Free Alternative Offers
Corn is naturally gluten free. While wheat, barley, rye, and related grains contain gluten, corn is another type of grain that does not contain gluten. This makes corn and corn-based products suitable for people with gluten intolerance or celiac disease. (However, cross-contamination can occur during processing, causing concern for those with gluten sensitivity. It’s important to check food product labels.)
Increases Muscle Repair and Growth
Adding corn to salads, pasta, rice bowls, salsas and more is a sneaky way to increase the protein content of a dish, especially if you’re vegetarian or vegan. It’s not a ton, but at about three grams of protein per ear, corn provides more protein than most other vegetables. Like fiber, protein helps keep hunger and cravings at bay and performs many essential functions in the body, including muscle repair and growth.
Improves Eye Health
Everyone talks about carrots keeping your vision on point, but corn deserves a shout out too. Lutein and zeaxanthin give commonly found varieties of corn its yellow color and are the main pigments found in the yellow spot of the human retina. Consuming these two carotenoids can help protect the eyes from damage from blue light, improve visual acuity, and even reduce the risk of age-related macular degeneration and cataracts.
Promotes Brain and Prostate Health
Corn contains quercetin, a flavonoid (a type of plant pigment and phytonutrient) that can be found in various fruits, veggies, and grains. Thanks to its antioxidant and anti-inflammatory properties, quercetin has been shown to help prevent neurological diseases and promote brain health. It is also known to help prevent the progression of prostate cancer. (It has also been shown to slow the progression of other cancers, including breast, cervical, colon, liver and lung.)
It Reduces the Risk of Heart Disease
More than five percent of the daily potassium needs and about 10 percent of the daily magnesium needs are met by corn alone. These minerals (both categorized as electrolytes) play a role in many different body processes. Potassium, to name just a few, helps regulate hydration levels, send nerve signals, protect bones, and reduce blood pressure. Magnesium is also involved in nerve function and regulation, managing blood pressure, and reducing the risk of stroke and ischemic heart disease.
Improves the Immune System
Whether you consider corn a vegetable or a whole grain, it depletes vitamins and minerals in both areas. One cup of sweet corn contains about 10 percent of the daily value of vitamin C, an antioxidant that supports your immune system, collagen production, and iron absorption.
It also offers about 20 percent of the daily value of thiamine and 15 percent of the daily value of folate—both B vitamins that help convert carbohydrates into energy. It is especially important to consume folate during pregnancy to ensure normal fetal development and to prevent certain birth defects. 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.
Potential disadvantages of Corn
While corn undoubtedly has health benefits, it also has some disadvantages. For example, some processed forms of corn are not as healthy as corn in its purest forms. Some people may also have an intolerance to corn.
Corn is relatively high in carbohydrates, mainly in the form of starch. It also contains phytic acid, which binds minerals such as calcium, magnesium, iron, and zinc in the digestive tract. This means that it may block their absorption.
In addition, corn is susceptible to fungal contamination, which can lead to the production of mycotoxins. These include flatoxin and fumonisin. Eating corn contaminated with mycotoxins may pose health risks, such as liver damage and an increased risk of cancer.
Delicious and Easy Corn Recipes
Fresh corn on the cob (roasted, grilled, or boiled), or frozen corn (flash-frozen at the peak of freshness and steamed until al dente), both great ways to enjoy its sweet kernels in all their glory . Minimally processed corn tortillas can also be a great option.
And nothing beats a generous drizzle of zesty corn salsa over your burrito bowl. Whether your personal corn-eating style is more typist or rolling pin, here are a bunch of delicious and healthy recipes to try.
Corn Frittata With Bacon and Parmesan
Need to shake up your breakfast game? This unique and delicious frittata is a great meal that you can eat for breakfast or save for lunch or dinner. While the creamed corn gives it sweetness, the bacon and parmesan cheese give it a savory kick.
Summery Cup Soup
This comforting corn soup is light enough for hot summer nights. It’s delicious and has a two-allium base of leeks and scallions, aromatic thyme, and enough white wine to add a balancing tang to every bite.
Spicy Corn Salad
This bright salad takes its cues from classic, elite Mexican street food: grilled sweet corn rubbed with smoky spices and mild, salty cheese. Pro tip: Since you’re eating the corn raw, look for fresh corn from a local stand or farmers market whenever possible.
Elote Jalapeño Poppers
Victor Protasio
These jalapeno poppers are the perfect party snack. Elote is Mexican street corn coated with mayonnaise and fresh salty white cheese, Cotija. And these baked jalapeño poppers are full of this corn, mixed with cream cheese and Greek yogurt too, for a creamy filling.
Pepper Jack Corn Gratin
This corn gratin is packed with flavor from fire roasted corn combined with spicy Pepper Jack. With only 30 minutes of prep time, this recipe yields six servings. But if you can’t get enough of this side dish, you can always double the recipe for more. (You can also use a milder cheese if you prefer.)
Golden Cup and Tofu Curry
Rice noodles, tender tofu cubes, and toasted corn kernels nestle together in a rich, Thai-inspired coconut curry sauce. The best part? This satisfying, slurpable dish comes together in just half an hour.
