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Corn nutritional benefits; The 4 most important nutrients

Corn is one of the most popular foods around the world, and while everyone consumes a lot of corn, most of them don't know the nutritional value of this little yellow grain. In this article, let's learn about the nutritional benefits of corn and the most important nutrients of corn, and the health benefits of this plant.
Corn nutritional benefits

What is a corn plant?

It is one of the most popular cereals in the world, native to Central America but later grown in countless areas of the world. Popcorn and sweet corn are common, and refined corn products such as tortilla chips, polenta, syrup, and corn oil are also consumed.
Corn is usually small in color but comes in a variety of other color combinations such as: red, orange, purple, blue, white, and black. The nutrients contained in each of these varieties differ only by a few values.

Nutrients in corn

Nutrients in corn
Learn about some nutritional facts about boiled yellow corn and the most important nutrients in corn, for each (100) grams of them:
  • Calories: 96.
  • Water: 73%.
  • Protein: 3.4.
  • Carbohydrates: 21 g.
  • sugar: 24 grams.
  • Fiber: 2.4 g.
  • Thiamine: 0.16 g.
  • Vitamin C: 6.9 mg.
  • Fat: 1.5 g.
  • Potassium: 275 mg.

Nutritional value of boiled corn

Nutritional value of boiled corn
One medium corn kernel provides a small number of calories, some fat, vitamins C, E, and A, carbohydrates, and protein. It is also a good source of thiamine and also provides vitamins, some fiber, and potassium. Here we will mention the 4 most important nutrients in corn and their most important benefits:


Like all grains, corn consists mainly of carbohydrates. Starch is the main carbohydrate and makes up from 28 to 80 percent of its dry weight, and corn contains a small amount of sugar from 1 to 3 percent.
There is a type of it called sweet or sugary corn, which is a special low-starch variety that contains a high sugar content of 18% of the dry weight and most of it is sucrose, however, it does not raise the glycemic index, so corn is considered moderate in the glycemic index scale with The rating lies between 56 and 69.2.


One of the benefits of boiled yellow corn is that it contains a good amount of fiber, as one medium-sized bag contains 16 grams of fiber. This represents 42 percent of the daily value for men and 64 percent of the daily value for women. The fibers inside corn are cellulose, hemicellulose, and lignin.


It is a good source of protein as the protein content ranges from 10 to 15 percent depending on the variety.
The proteins contained within it are known as xenon and in general, the protein quality in xenon is poor because it lacks some key amino acids. Xenon has many industrial applications as it is used in the production of adhesives, inks, candy, nuts, and pharmaceutical packaging.

vitamins and minerals

Corn is rich in beneficial nutrients and contains a good amount of vitamins and minerals, and it varies according to the quality of corn. In general, popcorn is rich in minerals and sweet corn is rich in vitamins. Here we mention the most important minerals that are found in corn, including:
  • Manganese is found in large quantities in whole grains, legumes, fruits, and vegetables such as broccoli and tomatoes, you can learn to grow tomatoes at home to take advantage of its great benefits.
  • Phosphorous is found inappropriate quantities in regular corn and sweet corn, and it is an important mineral that plays an important role in the body’s tissues and maintenance.
  • Magnesium Low levels of this important mineral may increase the risk of chronic diseases such as heart disease.
  • Zinc and copper is a trace antioxidant that is low in the Western diet and their intake prevents heart disease.
  • Potassium is an essential nutrient that is important for controlling blood pressure and improving heart health.
In addition to the minerals that nourish the body, sweet corn contains the following vitamins:
  • Pantothenic acid is also called vitamin B5.
  • Folic acid or vitamin B9, an essential nutrient for maize, is especially important during pregnancy for the health of the fetus.
  • Vitamin B6 is a class of vitamins, the most famous of which is pyridoxine, which serves various functions in the body.
One of the benefits of boiled yellow corn is also that it contains a higher amount of antioxidants than many other grains, as it is especially rich in eye-healthy carotenoids.

Health benefits of corn

Health benefits of corn

Sweet yellow corn or popcorn that is made at home as a snack is a nutritional meal to be reckoned with, as it is rich in benefits that serve your body in general. Here are the most important health benefits of corn:

  • For eye health and protection from blindness and visual impairment in general.
  • Prevention of diverticulosis, a disease of the colon that causes bloating, flatulence, colic, and prevention of colon cancer.
  • It reduces the risk of the person taking it developing type 2 diabetes.
  • Maintains weight and enhances the feeling of satiety.
  • Promotes cardiovascular health and lowers cholesterol levels.

"Also read: lettuce-nutritional-benefits"

Frequently asked questions about the nutritional benefits of corn

Many people wonder if corn is good for them, and about the side effects of eating it, and here we will answer some questions about the best summer vegetables ever.

Does eating corn make you gain weight?

Eating boiled corn without additives does not increase weight, but on the contrary, helps control weight, provided that butter, cheese, and other high-calorie things are not added.

Does cooking corn deprive it of its nutrients?

On the contrary, cooking sweet corn enhances its benefits, especially antioxidants, but it is possible to lose vitamin C only during cooking.

Does corn cause allergies?

Yes, it can cause allergies, and its symptoms include shortness of breath, diarrhea, and a weak pulse. It can be eliminated by an exclusion diet and not eating corn products.

Finally, the nutritional value of yellow corn, which is represented by the nutrients it contains and the many nutritional and health benefits of corn, will make corn a friend on our table this summer. Corn can be eaten boiled or grilled, and you can put some flavoring additions on it as desired, so it becomes a light, nutritious, beneficial to the body, and delicious meal at the same time.

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