Is Corn Good For You? A Guide to The Health Benefits of Corn
Plus, the best ways to enjoy it.
Fact checked by Isaac WinterMedically reviewed by Kristy Del Coro, MS, RDN, LDN
Despite contrary belief, there are a myriad of corn health benefits. From movie-theater popcorn to deep-fried corn chips—and we can't forget ubiquitous corn syrup—certain corn products have given this crop a reputation for being "unhealthy." But when it comes to corn itself, the popular vegetable offers many beneficial nutrients. To reap the most health benefits of corn, we talked to experts about corn's nutrients and rounded up some delicious recipes with corn.
Meet the Expert
Mascha Davis, MPH, RDN is a registered dietitian and owner of Nomadista Nutrition.
Is Corn Considered a Vegetable, Grain, or Starch?
Corn is a versatile crop, and it can be classified in various ways. Botanically, corn is considered a grain. It belongs to the Poaceae family. However, corn is also considered a vegetable in culinary contexts and is a significant source of starch. Therefore, while corn is a grain, it can be categorized as a vegetable with starch content, as well.
Corn Nutrition Facts
Corn is a source of protein, fiber, and carbohydrates. It is also full of vital vitamins and minerals like Vitamins A, C, E, and K, magnesium, and potassium. Here is a look at the nutrients in corn.
Water - 76 grams
Protein - 3.27 grams
Total fat - 1.35 grams
Ash - 0.62 grams
Carbohydrate, by difference - 18.7 grams
Fiber - 2 grams
Total sugars - 6.26 grams
Sucrose - 0.89 grams
Glucose - 3.43 grams
Fructose - 1.94 grams
Folate - 42 µg
Starch - 5.7 grams
Calcium - 2 milligrams
Iron - 0.52 milligrams
Magnesium - 37 milligrams
Phosphorus - 89 milligrams
Potassium - 270 milligrams
Sodium - 15 milligrams
Zinc - 0.46 milligrams
Copper - 0.054 milligrams
Manganese - 0.163 milligrams
Selenium - 0.6 µg
Vitamins A, C, E, K
Corn Health Benefits
To reap the most corn health benefits, eat it in its least-processed form, says Mascha Davis, MPH, RDN, registered dietitian and owner of Nomadista Nutrition. 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 its sweet kernels in all their glory. Minimally processed corn tortillas can be a great option, too, Davis says, adding that it's always smart to look at the quality of the corn used and sodium content.
When you eat corn that is not processed, it boasts a whole wealth of health benefits. Here are some of the health benefits of corn in its simplest forms.
Soluble Fiber for a Healthy Gut
One medium-sized ear of corn packs in about two grams of fiber. Corn contains both insoluble and soluble fiber, helps you feel full and satisfied, and promotes healthy gut bacteria. While corn is a starchy vegetable, meaning it's naturally higher in carbohydrates than some other vegetables, the soluble fiber helps slow down the absorption of carbs, preventing spikes in blood sugar and keeping you from getting hungry again quickly, Davis says. (With a rating that falls between 56 and 69, corn is considered moderate on the glycemic index scale.)
Gluten-Free
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 who have gluten-related intolerances or celiac disease. (However, cross-contamination can occur during processing, which can trigger those with gluten sensitivity. It's important to check food product labels.)
Source of Plant Protein
Adding corn to salads, pastas, rice bowls, salsas, and more is a sneaky way to up a dish's protein content, especially if you're vegetarian or vegan. It's not a ton, but at about three grams of protein per ear, corn offers more protein than most other vegetables. Like fiber, protein helps keep hunger and cravings at bay and serves numerous essential functions in the body, including muscle repair and growth.
Eye Health
Everyone talks about carrots keeping your vision on point, but corn deserves a shout-out as well. Lutein and zeaxanthin give commonly found varieties of corn its yellow hue and constitute the main pigments found in the yellow spot of the human retina. Consuming these two carotenoids can help protect the eyes from blue light damage, improve visual acuity, and even reduce the risk of age-related macular degeneration and cataracts.
Brain and Prostate Health
Corn contains quercetin, a flavonoid (a type of plant pigment and phytonutrient) that is found in various fruits, veggies, and grains. Thanks to its antioxidant and anti-inflammatory properties, guercetin has shown to help prevent neurological diseases and promote brain health. It has also known to help prevent the progress of prostate cancer. (It also has shown to slow the progress of other cancers, including breast, cervical, colon, liver, and lung cancers.)
Potassium and Magnesium
One serving of corn contains over five percent of the daily potassium needs and around 10 percent of daily magnesium needs. These minerals (both categorized as electrolytes) play a role in numerous different body processes. Potassium, to name a few, helps regulate hydration levels, send nerve signals, protect bones, and reduce blood pressure. Magnesium, too, is involved in nerve function and regulation, managing blood pressure, and reducing the risk of stroke and ischemic heart disease.
Vitamins C and B
Whether you consider corn a vegetable or a whole grain, it ticks off vitamins and minerals 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 offers about 20 percent of the daily value of thiamine and 15 percent of the daily value of folate—both 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. It is recommended that adults consume 400 mcg of folate and 600 mcg per day during pregnancy. One cup of cooked corn offers about 51 mcg.
Possible Cons of Corn
While there are undoubtedly health benefits to corn, there are also some possible cons. For example, some processed forms of corn are not as healthy as corn in its purest forms. Some people may also have intolerances to corn. Corn is relatively high in carbohydrates, primarily in the form of starch. It also contains phytic acid, which binds to minerals like calcium, magnesium, iron, and zinc in the digestive tract. This means that it can potentially inhibit their absorption.
Additionally, corn is susceptible to fungal contamination, which can lead to the production of mycotoxins. These include flatoxin and fumonisin. Consuming corn that has been contaminated with mycotoxins can pose health risks, like liver damage and increased cancer risk.
Delicious (and Easy) Corn Recipes
Nothing says summertime like a plateful of sweet, buttery corn on the cob—and nothing beats a generous sprinkle of zesty corn salsa over your 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 Frittata With Bacon and Parmesan
Need to shake up your breakfast game? This uniquely delicious frittata is a hearty meal you can eat for breakfast or save for lunch or dinner. While the creamed corn gives it a sweetness, the bacon and parmesan cheese give it a savory flair.
Summery Corn Soup
This comforting corn soup is light enough for warm summer nights. It's deeply savory and has a two-allium base of leeks and scallions, aromatic thyme, and enough white wine to add balancing tang to each 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 mild, salty cheese. Pro tip: Since you're eating the corn raw, seek out 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 that's coated in mayonnaise and a salty fresh white cheese, Cotija. And these baked jalapeño poppers are full of this corn, mixed with cream cheese and Greek yogurt, too, for a creamy filling.
Pepper Jack Corn Gratin
This corn gratin is packed with flavor from fire-roasted corn that combines with spicy Pepper Jack. With only 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 preferred.)
Golden Corn and Tofu Curry
Rice noodles, tender tofu cubes, and toasted corn kernels nestle up alongside each other in a rich, Thai-inspired coconut curry sauce. The best part? This satisfying and slurp-able dish comes together in just half an hour.
Related: 38 Corn Recipes to Enjoy All Summer Long
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