Despite popular belief, corn has numerous health benefits. From movie theater popcorn to fried corn chips, and let’s not forget the ubiquitous corn syrup, certain corn products have given this crop a reputation as “unhealthy.” But when it comes to corn itself, the popular vegetable offers a wealth of beneficial nutrients. To help you reap the most health benefits from corn, we spoke to experts about the nutrients in corn and rounded up some delicious corn recipes.
Nutritional value of corn
Corn is a source of protein, fiber, and carbohydrates. It is also loaded with essential vitamins and minerals such as vitamins A, C, E, and K, magnesium, and potassium. Here is a look at the nutrients in one large corn cob.
- 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
Health Benefits of Corn
To reap the most health benefits from corn, eat it in its least processed form, says Mascha Davis, MPH, RDN, a registered dietitian and owner of Nomadista Nutrition. Davis adds that it’s always wise to look at the quality of the corn used and its sodium content. When you eat corn that hasn’t been processed, it offers a wealth of health benefits. Here are some of the health benefits of corn in its simplest forms.
Improves intestinal health
One medium ear of corn contains about two grams of fiber. Corn contains both insoluble and soluble fiber, which helps you feel full and satisfied and promotes healthy gut bacteria. Although corn is a starchy vegetable, meaning it’s naturally higher in carbs than some other vegetables, the soluble fiber helps slow the absorption of carbs, preventing blood sugar spikes and keeping you from feeling hungry again quickly, Davis says. (With a rating that ranges from 56 to 69, corn is considered moderate on the glycemic index scale.)
Offers gluten free alternative
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 intolerances or celiac disease. (However, cross-contamination can occur during processing, which may trigger people with gluten sensitivity. It is important to check food product labels.)
Promotes muscle recovery and growth
Adding corn to salads, pasta, rice bowls, salsas, and more is a clever way to up the protein content of a dish, especially if you’re vegetarian or vegan. It’s not a lot, but with about three grams of protein per cob, corn offers more protein than most other vegetables. Like fiber, protein helps suppress hunger and cravings and performs numerous essential functions in the body, including muscle repair and growth.
Improves eye health
Everyone talks about how carrots keep your eyesight sharp, but corn deserves a shout-out too. Lutein and zeaxanthin give common types of corn their yellow hue and are the main pigments in the macula of the human retina. Consuming these two carotenoids may help protect the eyes from blue light damage, 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) found in several fruits, vegetables, and grains. Thanks to its antioxidant and anti-inflammatory properties, quercetin has been shown to help prevent neurological diseases and promote brain health. It has also been 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.)
Reduces the risk of heart disease
A single serving of corn contains more than five percent of the daily potassium requirement and about 10 percent of the daily magnesium requirement. These minerals (both categorized as electrolytes) play a role in numerous different bodily processes. Potassium, to name a few, helps regulate hydration levels, transmits nerve signals, protects bones, and lowers blood pressure. Magnesium is also involved in nerve function and regulation, controlling 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 checks off the vitamin and mineral boxes in both areas. One cup of sweet yellow 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 provides about 20 percent of the daily requirement for thiamine and 15 percent of the daily requirement for folate, both of which are B vitamins that help convert carbohydrates into energy. Folate is especially important to consume during pregnancy to ensure normal fetal development and to prevent certain birth defects. It is recommended that adults consume 400 mcg of folate per day and 600 mcg per day during pregnancy. One cup of cooked corn contains approximately 51 mcg.
Possible disadvantages of corn
While corn undoubtedly has health benefits, there are also some potential drawbacks. For example, some processed forms of corn are not as healthy as corn in its purest form. Some people may also be intolerant to corn.
Corn is relatively high in carbohydrates, mainly in the form of starch. It also contains phytic acid, which binds to minerals such as calcium, magnesium, iron and zinc in the digestive tract. This means it can potentially inhibit their absorption.
In addition, corn is susceptible to mold contamination, which can lead to the production of mycotoxins. These include flatoxin and fumonisin. Consuming corn contaminated with mycotoxins can 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) are both fantastic ways to enjoy the sweet kernels in all their glory. Minimally processed corn tortillas can also be a great option.
And there’s nothing better than a generous dollop of spicy corn salsa on your burrito bowl. Whether your personal corn-eating style is more typewriter or dough-roller, here are some delicious and healthy recipes to try.
Corn Frittata with Bacon and Parmesan Cheese
Need to shake up your breakfast game? This uniquely delicious frittata is a hearty meal that you can eat for breakfast or save for lunch or dinner. While the creamed corn gives it a sweet flavor, the bacon and parmesan cheese give it a savory flair.
Summer Corn Soup
This comforting corn chowder is light enough for warm summer evenings. It is very hearty and has a base of two alliums of leek and scallion, aromatic thyme and enough white wine to give each bite a balancing spiciness.
Spicy Street Corn Salad
This bright salad is based on the classic Mexican street food, elote: grilled sweet corn tossed with smoky spices and mild, salty cheese. Pro tip: Since you’ll be eating the corn raw, buy fresh from a local vendor or farmer’s market whenever possible.
Elote Jalapeño Poppers
Victor Protasio
These jalapeño poppers are the perfect party snack. Elote is Mexican street corn that’s covered in mayonnaise and a salty fresh white cheese, Cotija. And these baked jalapeño poppers are loaded with that corn, mixed with cream cheese and Greek yogurt for a creamy filling.
Corn gratin with pepper jack
This corn gratin is packed with the flavor of roasted corn combined with spicy Pepper Jack. With just 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 corn and tofu curry
Rice noodles, soft tofu cubes, and toasted corn kernels nestle side by side in a rich, Thai-inspired coconut curry sauce. The best part? This satisfying and slurpable dish comes together in just half an hour.