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Corn Calories
Contains fiber and provides natural carbohydrates
CALORIES
GI
POTASSIUM
FIBER
Corn Nutrition Facts
Selected: 100 g
86
KCAL / 100G
Carbs
18.7g
· 74%
Protein
3.3g
· 13%
Fat
1.4g
· 13%
Fiber
2g
Corn Vitamins & Minerals
Vitamins
Biotin
6µg · 20% DV
B5
0.72mg · 14% DV
B1
0.16mg · 13% DV
B3
1.77mg · 11% DV
Minerals
Phosphorus
89mg · 13% DV
Magnesium
37mg · 9% DV
Potassium ⭐
270mg · 8% DV
Iron
1mg · 6% DV
Corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Corn Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Corn Contain Allergens?
No known major allergens
Which Diets Is Corn Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Corn Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.37g
POLYUNSATURATED
0.61g
Omega 6:3 ratio 29.5:1
Above the ideal 4:1 (29.5:1).
Foods Similar to Corn
Corn — Frequently Asked Questions
Does boiling corn significantly reduce its nutrition?
Boiling can reduce some water-soluble vitamins, while most of the protein and fibre remain. Steaming or cooking it briefly with little water can help limit losses.
How should fresh corn be stored?
Keep corn on the cob in the refrigerator, ideally in the crisper drawer, and use it within a few days. Its sweetness declines faster once the husk has been removed.
Can cooked corn be frozen?
Yes. Freeze cooked cobs whole or cut off the kernels and store them in an airtight container or freezer bag. This helps preserve flavour and prevents freezer odours.
What foods pair well with corn?
Corn works well with beans, chickpeas, yogurt, cheese, eggs, avocado, olive oil and leafy vegetables. Pairing it with protein and fibre-rich foods can make a meal more filling.
Is frozen corn better than canned corn?
Frozen corn is often a convenient choice with no added salt. Canned corn can also fit into a balanced diet; drain and rinse it if you want to reduce excess sodium.
Is popcorn nutritionally the same as corn on the cob?
Both come from corn, but they use different varieties and are prepared differently. Popcorn can be a sensible snack, but large amounts of butter, oil, sugar or salt can change its nutritional profile considerably.
Is corn better before or after exercise?
Corn can provide carbohydrate before exercise, especially as part of a light meal. After training, combine it with a protein source such as eggs, yogurt, chicken or beans for a more balanced recovery meal.
Does eating corn at night cause weight gain?
Eating corn at night does not by itself cause weight gain; overall intake, portion size and toppings matter more. Plain corn as part of a balanced dinner is different from a large serving loaded with butter or creamy sauces.
What should people with diabetes consider when eating corn?
Rather than eating a large serving of corn on its own, combine it with protein, non-starchy vegetables and healthy fats to support steadier blood sugar management. Individual carbohydrate needs should follow guidance from a healthcare professional.
Why do corn kernels sometimes appear undigested?
The outer skin of a corn kernel is fibrous and resistant to digestion, so it may remain visible. This does not mean that none of the nutrients inside the kernel were absorbed; chewing thoroughly can help.
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Nutrition data compiled from USDA FoodData Central and scientific sources.