Calories, fat, protein, and carbohydrate values for Corn.
Calories
There are 99 calories in Corn.
99
Nutrition Facts
Corn
Serving Size:
1
ear medium (103 grams)
Amount Per Serving
Calories from Fat 14
Calories 99
% Daily Value*
Total Fat 1.5 grams
Saturated Fat 0.2 grams
Trans Fat 0 grams
Polyunsaturated Fat 0.6 grams
Monounsaturated Fat 0.4 grams
Cholesterol 0 milligrams
Sodium 1 milligrams
Potassium 225 milligrams
Total Carbohydrates 22 grams
Dietary Fiber 2.5 grams
Sugars 4.7 grams
Protein 3.5 grams
5.4%
Vitamin A
9.4%
Vitamin C
0.2%
Calcium
2.6%
Iron
Percent Daily Values are based on a 2000 calorie diet.
Category
Food / Beverages > Produce > Corn (Fresh)
How long would it take to burn off 100 KCal?
| Walking (3mph) | 27 minutes |
| Running (6mph) | 10 minutes |
| Bicycling (10mph) | 14 minutes |
Values estimated based on person weighing 140 lbs.
Additional Information
Corn, a widely consumed staple food, offers a number of nutritional benefits and culinary versatility. This expert article examines the characteristics, advantages, and disadvantages of corn, highlighting its importance in a balanced diet and various culinary applications.
Nutritional Value of Corn:
Corn is not only a delicious addition to meals, but it also packs a nutritional punch. Here are some key features of its nutritional profile:
- Calories: One serving of corn (1 medium ear) contains about 99 calories, making it a relatively low-calorie food choice.
- Carbohydrates: With 22 grams of carbohydrates per serving, corn is a good source of energy.
- Protein: Corn contains 3.5 grams of protein per serving, which helps support muscle growth and repair.
- Fat: Corn is low in fat with only 1.5 grams of total fat per serving.
- Fiber: Each serving of corn provides 2.5 grams of fiber, which aids in digestion and promotes a healthy bowel.
- Vitamins and Minerals: Corn is a source of essential nutrients such as potassium, vitamin C, vitamin A, and iron, which play an important role in maintaining overall health.
Benefits of including corn in your diet:
-
Rich in antioxidants: Corn is rich in antioxidants, including vitamin C and carotenoids such as lutein and zeaxanthin. These compounds help protect against cell damage, reduce the risk of chronic disease, and support eye health.
- Good source of fiber: The fiber in corn aids in digestion, promotes satiety, and helps regulate blood sugar levels. A diet high in fiber is also associated with a reduced risk of heart disease, obesity, and certain types of cancer.
- Versatile culinary applications: Corn can be enjoyed in a variety of forms, including fresh, frozen, canned, or ground into cornmeal. It can be boiled, grilled, roasted, or incorporated into soups, salads, casseroles, and baked goods. Its versatility allows for endless culinary creativity.
- Whole grain option: When consumed in its entire form, with the bran, germ, and endosperm intact, corn is considered a whole grain. Whole grains are associated with a lower risk of heart disease, type 2 diabetes, and certain types of cancer.
- Gluten-free alternative: Corn is naturally gluten-free, making it a good option for people with gluten sensitivities or those on a gluten-free diet.
Disadvantages and considerations:
-
Potential for Allergies: Although rare, corn allergy does exist. Individuals with a known corn allergy should avoid consumption of corn and its derivatives.
- Processing Concerns: Some corn-based products, such as corn syrup and processed snacks, may undergo extensive processing, which can reduce their nutritional value and contribute to an unhealthy diet if consumed in excess.
- High glycemic index: Corn has a relatively high glycemic index, which means it can cause a rapid rise in blood sugar levels. People with diabetes or those who monitor their blood sugar levels should consume corn in moderation and pair it with protein- or fiber-rich foods to minimize its impact on blood sugar.
- Rich in antioxidants: Corn is rich in antioxidants, including vitamin C and carotenoids such as lutein and zeaxanthin. These compounds help protect against cell damage, reduce the risk of chronic disease, and support eye health.
- Good source of fiber: The fiber in corn aids in digestion, promotes satiety, and helps regulate blood sugar levels. A diet high in fiber is also associated with a reduced risk of heart disease, obesity, and certain types of cancer.
- Versatile culinary applications: Corn can be enjoyed in a variety of forms, including fresh, frozen, canned, or ground into cornmeal. It can be boiled, grilled, roasted, or incorporated into soups, salads, casseroles, and baked goods. Its versatility allows for endless culinary creativity.
- Whole grain option: When consumed in its entire form, with the bran, germ, and endosperm intact, corn is considered a whole grain. Whole grains are associated with a lower risk of heart disease, type 2 diabetes, and certain types of cancer.
- Gluten-free alternative: Corn is naturally gluten-free, making it a good option for people with gluten sensitivities or those on a gluten-free diet.
Disadvantages and considerations:
-
Potential for Allergies: Although rare, corn allergy does exist. Individuals with a known corn allergy should avoid consumption of corn and its derivatives.
- Processing Concerns: Some corn-based products, such as corn syrup and processed snacks, may undergo extensive processing, which can reduce their nutritional value and contribute to an unhealthy diet if consumed in excess.
- High glycemic index: Corn has a relatively high glycemic index, which means it can cause a rapid rise in blood sugar levels. People with diabetes or those who monitor their blood sugar levels should consume corn in moderation and pair it with protein- or fiber-rich foods to minimize its impact on blood sugar.
The bottom line:
Corn is a versatile and nutritious food that can be enjoyed in a variety of ways. Its rich nutritional profile, including fiber, antioxidants, and essential vitamins and minerals, makes it a valuable addition to a balanced diet. While corn offers many benefits, individuals with allergies or special dietary considerations should exercise caution. By understanding the characteristics, benefits and drawbacks of corn, individuals can make informed choices and explore the culinary possibilities of this popular grain.
Questions and Answers
FAQs about corn:
Is corn a vegetable or a fruit?
Corn is actually considered a vegetable, a whole grain, and a fruit. While it is commonly classified as a vegetable because of its culinary uses, corn is botanically classified as a fruit because it comes from the seed or flower part of the plant.
Is corn a grain or a vegetable?
Corn can be classified as either a grain or a vegetable, depending on the stage at which it is harvested. When corn is fully ripe and dry, it is considered a grain. However, when it is harvested in its fresh form, it is commonly referred to as a vegetable.
What are the health benefits of eating corn?
Corn offers several health benefits. It is rich in antioxidants, such as vitamin C and carotenoids, which help protect against cell damage and support eye health. In addition, corn is a good source of fiber, which aids in digestion and promotes a healthy gut. It is also low in fat and calories, making it a good choice for weight management.
Can people with gluten sensitivity or celiac disease eat corn?
Yes, corn is naturally gluten-free, making it safe for people with gluten sensitivities or celiac disease to consume. However, it is important to ensure that corn-based products or ingredients have not come into contact with gluten-containing substances during processing or preparation to maintain their gluten-free status.
What are the different ways to incorporate corn into meals?
Corn is very versatile and can be incorporated into a variety of dishes. It can be boiled, grilled, roasted, or added to soups, salads, casseroles, and baked goods. Corn can also be used to make cornmeal, which is used in recipes such as cornbread, tortillas, and pancakes. The culinary possibilities with corn are endless, allowing for creativity in the kitchen.
Corn is actually considered a vegetable, a whole grain, and a fruit. While it is commonly classified as a vegetable because of its culinary uses, corn is botanically classified as a fruit because it comes from the seed or flower part of the plant.
Is corn a grain or a vegetable?
Corn can be classified as either a grain or a vegetable, depending on the stage at which it is harvested. When corn is fully ripe and dry, it is considered a grain. However, when it is harvested in its fresh form, it is commonly referred to as a vegetable.
What are the health benefits of eating corn?
Corn offers several health benefits. It is rich in antioxidants, such as vitamin C and carotenoids, which help protect against cell damage and support eye health. In addition, corn is a good source of fiber, which aids in digestion and promotes a healthy gut. It is also low in fat and calories, making it a good choice for weight management.
Can people with gluten sensitivity or celiac disease eat corn?
Yes, corn is naturally gluten-free, making it safe for people with gluten sensitivities or celiac disease to consume. However, it is important to ensure that corn-based products or ingredients have not come into contact with gluten-containing substances during processing or preparation to maintain their gluten-free status.
What are the different ways to incorporate corn into meals?
Corn is very versatile and can be incorporated into a variety of dishes. It can be boiled, grilled, roasted, or added to soups, salads, casseroles, and baked goods. Corn can also be used to make cornmeal, which is used in recipes such as cornbread, tortillas, and pancakes. The culinary possibilities with corn are endless, allowing for creativity in the kitchen.
Corn offers several health benefits. It is rich in antioxidants, such as vitamin C and carotenoids, which help protect against cell damage and support eye health. In addition, corn is a good source of fiber, which aids in digestion and promotes a healthy gut. It is also low in fat and calories, making it a good choice for weight management.
Can people with gluten sensitivity or celiac disease eat corn?
Yes, corn is naturally gluten-free, making it safe for people with gluten sensitivities or celiac disease to consume. However, it is important to ensure that corn-based products or ingredients have not come into contact with gluten-containing substances during processing or preparation to maintain their gluten-free status.
What are the different ways to incorporate corn into meals?
Corn is very versatile and can be incorporated into a variety of dishes. It can be boiled, grilled, roasted, or added to soups, salads, casseroles, and baked goods. Corn can also be used to make cornmeal, which is used in recipes such as cornbread, tortillas, and pancakes. The culinary possibilities with corn are endless, allowing for creativity in the kitchen.
Corn is very versatile and can be incorporated into a variety of dishes. It can be boiled, grilled, roasted, or added to soups, salads, casseroles, and baked goods. Corn can also be used to make cornmeal, which is used in recipes such as cornbread, tortillas, and pancakes. The culinary possibilities with corn are endless, allowing for creativity in the kitchen.