Despite popular belief, corn has countless health benefits. From movie theater popcorn to fried corn chips—and let’s not forget the ubiquitous corn syrup—certain corn products have earned the corn its “unhealthy” reputation. But when it comes to corn itself, this popular vegetable offers a wealth of beneficial nutrients. To get the most out of corn’s health benefits, we spoke to experts about its nutrients and compiled some delicious corn recipes.
Corn Nutritional Values
Corn is a great source of protein, fiber, and carbohydrates. It’s also packed with vital vitamins and minerals, including vitamins A, C, E, and K, magnesium, and potassium. Here’s a look at the nutrients in a 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 sugar – 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 get the most health benefits from corn, eat it in its least processed form, says Mascha Davis, MPH, RDN, registered dietitian and owner of Nomadista Nutrition. Davis adds that it’s always smart to look at the quality of the corn used and its sodium content. When you eat corn that’s unprocessed, you’re getting a ton of health benefits. Here are some of the health benefits of corn in its simplest form.
Strengthens Intestinal Health
A medium-sized ear of corn contains about two grams of fiber. Corn contains both insoluble and soluble fiber, which helps you feel full and satisfied and supports healthy gut bacteria. Corn is a starchy vegetable, meaning it naturally contains more carbs than some other vegetables, and soluble fiber helps slow the absorption of carbs, preventing spikes in blood sugar and keeping you from getting hungry again, says Davis. (With a rating between 56 and 69, corn is considered medium on the glycemic index scale.)
Offers Gluten-Free Alternatives
Corn is naturally gluten-free. While wheat, barley, rye, and related grains contain gluten, corn is a different 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 can trigger gluten sensitivities. It’s important to check food product labels.)
Increases Muscle Repair and Growth
Adding corn to salads, pastas, rice bowls, salsas, and more is a sneaky way to boost the protein content of a meal, especially if you’re vegetarian or vegan. It’s not a lot, but with about three grams of protein per ear, corn offers more protein than most other vegetables. Like fiber, protein helps keep hunger and cravings under control and serves a number of 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 some credit too. Lutein and zeaxanthin give common varieties of corn their yellow color and are the main pigments found 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.
Stimulates Brain and Prostate Health
Corn contains quercetin, a flavonoid (a type of plant pigment and phytonutrient) found in a variety of fruits, vegetables, and grains. Quercetin has been shown to help prevent neurological diseases and support brain health, thanks to its antioxidant and anti-inflammatory properties. It has also been shown 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 cancers.)
Reduces Heart Disease Risk
One 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 classified as electrolytes) play a role in many different processes in the body. Potassium helps regulate hydration levels, send nerve signals, protect bones and lower blood pressure, to name a few. Magnesium also plays a role in nerve function and regulation, managing blood pressure and reducing the risk of stroke and ischemic heart disease.
Improves the Immune System
Think of corn as a vegetable or a whole grain, it packs a punch in both areas: vitamins and minerals. 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 supplies about 20 percent of your daily thiamine needs and 15 percent of your daily folate needs, 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 prevent certain birth defects. Adults are recommended to consume 400 mcg and 600 mcg of folate per day during pregnancy. One cup of cooked corn provides about 51 mcg.
Possible Cons of Corn
While corn certainly has health benefits, it also has some potential drawbacks. For example, some processed forms of corn are not as healthy as the purest form of corn. Some people may also have an intolerance to corn.
Corn is relatively high in carbohydrates, primarily 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 block their absorption.
Additionally, corn is susceptible to fungal contamination that can lead to the production of mycotoxins, including flatoxins and fumonisins. Consuming corn contaminated with mycotoxins can pose health risks, including liver damage and increased risk of cancer.
Delicious and Easy Corn Recipes
Fresh corn on the cob (roasted, grilled, or boiled) or frozen corn (shocked at the peak of freshness and steamed until al dente) are great ways to enjoy the sweet kernels in all their glory. Minimally processed corn tortillas are also a great option.
And there’s nothing better than a generous drizzle of spicy corn salsa in a burrito bowl. Whether your personal corn-eating style is more typewriter or rolling pin, here are a bunch of delicious and healthy recipes to try.
Corn Omelet with Bacon and Parmesan
Need to change up your breakfast game? This uniquely delicious frittata is a filling meal that you can eat for breakfast or save for lunch or dinner. Creamy corn gives it a sweetness, while bacon and Parmesan cheese give it a salty kick.
Summer Corn Soup
This comforting corn soup is light enough for hot summer nights. It’s deeply flavorful and has a two-allium base of leeks and scallions, aromatic thyme, and just enough white wine to add a balancing flavor to every bite.
Spicy Street Corn Salad
This bright salad takes its cues from the classic Mexican street food elote: grilled sweet corn rubbed with smoky spices and a light, 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 jalapeño poppers are the perfect party snack. Elote is Mexican street corn covered in mayonnaise and salty fresh white Cotija cheese. And these baked jalapeño poppers are filled with that corn, also mixed with cream cheese and Greek yogurt for a creamy filling.
Pepper Jack Corn Gratin
This corn gratin is full of flavor from fire-roasted corn combined with spicy Pepper Jack. With just 30 minutes of prep time, this recipe makes 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, cubes of soft tofu, and roasted corn kernels sit side by side in a rich, Thai-inspired coconut curry sauce. The best part? This filling, sippable dish takes just half an hour to make.