Corn's Nutritional Profile
Corn, also known as maize, is a staple food in many cultures worldwide. It is a nutrient-dense grain packed with essential vitamins, minerals, and antioxidants. A 1-ear (medium) serving of corn contains approximately:
- Calories: 99
- Protein: 3.5 grams
- Fat: 1.5 grams
- Carbohydrates: 22 grams
- Fiber: 2.5 grams
- Sugar: 4.7 grams
Essential Nutrients in Corn
Carbohydrates: Corn is a good source of complex carbohydrates, which provide sustained energy throughout the day. It contains both soluble and insoluble fiber, promoting digestive health and satiety.
Protein: Corn is a relatively good source of plant-based protein, making it a valuable addition to vegetarian and vegan diets.
Vitamins: Corn is a rich source of vitamin C, an antioxidant that supports immune function and skin health. It also contains vitamins B1, B5, and B9, which are essential for energy metabolism and red blood cell production.
Minerals: Corn is a good source of minerals, including magnesium, potassium, phosphorus, and zinc. Magnesium is important for muscle function and heart health, while potassium helps regulate blood pressure.
Health Benefits of Corn
Improved Digestion: Corn's high fiber content aids digestion by promoting regular bowel movements and preventing constipation. Fiber also helps lower cholesterol levels and regulate blood sugar levels.
Reduced Risk of Chronic Diseases: Corn contains antioxidants like lutein and zeaxanthin, which protect against age-related macular degeneration and cataracts. Additionally, the fiber and phytonutrients in corn may reduce the risk of heart disease and certain types of cancer.
Enhanced Immune Function: Corn is a good source of vitamin C, which is crucial for a healthy immune system. Vitamin C helps protect the body from infections and boosts immunity.
Conclusion
Corn is a versatile grain that offers a wide range of nutritional benefits. Its rich source of carbohydrates, protein, vitamins, minerals, and antioxidants makes it a valuable addition to a healthy diet. Whether consumed on its own, in salads, or as an ingredient in dishes, corn contributes to overall well-being and supports a balanced lifestyle.
How many calories are in Corn?
Each 1 ear medium of Corn contains 99 calories.
Corn Nutritional Information
| Nutrient | Amount per 1 ear medium (103g) |
|---|---|
| Calories | 99 Calories |
| Protein | 3.5g |
| Fat | 1.5g |
| Saturated Fat | 0.2g |
| Cholesterol | 0mg |
| Carbohydrates | 22g |
| Dietary Fiber | 2.5g |
| Sugar | 4.7g |
| Sodium | 0.001mg |
| Potassium | 0.2245mg |
| Calcium | 0.0031mg |
| Iron | 0.0005mg |