Corn: Nutritional Facts, Benefits, and three Super Healthy Recipes

Corn is widely consumed across the planet in numerous forms – boiled, corn on the cob, popcorn, and so on. Corn isn’t only easy to cook with and incredibly delicious but is additionally full of nutrition. it’s a highly fibrous food item that’s also rich in proteins, carbohydrates, and essential micronutrients like potassium, magnesium, vitamin A, C, and folate. For an extended time, corn was a cereal grain native to Central America. it’s now become popular all across the planet and is employed as a staple food item in numerous countries. The golden goodness of corn helps you manage diabetes, hemorrhoids, anemia, blood glucose and cholesterol levels, and far more.

Read More: NutriFit India

Nutritional Value of Corn

Every 145g of raw corn has the subsequent nutritional value.

 Carbohydrates – 27g

 Fat – 2g

 Protein – 5g

 Calories – 125

 Fiber – 3g

 Sugars – 9 g

 Potassium- 392 mg

 Magnesium- 54 mg

 Calcium- 2.9 mg

 Vitamin C- 9.86 mg

 Vitamin A- 271 IU

Corn is additionally rich in antioxidants, namely Ferulic acid, Anthocyanins, Lutein and Phytic acid. Though major sugar in corn is sucrose, it’s low in glycemic index due to high fiber content. However, the nutritional value varies among different corn-based fools like corn flour, tortillas, syrup thanks to different processing techniques.

Health Benefits of Consuming Corn

1. Promotes eye health

Owing to the high quantity of vitamin A and antioxidants in corn, they’re perfect for maintaining good eye health. they assist enhance your vision and stop degeneration , which eventually results in medical problems like cataracts, glaucoma and complete blindness.

2. Reduces risk of diabetes

The Anthocyanin component in corn is very beneficial in maintaining insulin and glucose levels in your body. Moderate consumption of corn can assist you reduce the danger of Type 2 diabetes to an outsized extent by reducing insulin resistance and thus preventing blood glucose levels from going too high.

3. Helps maintain a healthy heart

Corn is rich in potassium and magnesium, which are well-known for maintaining vital sign and a healthy heart. Potassium helps reduce vital sign , while magnesium helps prevent strokes and heart attacks. Corn also features a lot of fiber, which is great for reducing bad cholesterol levels in your body.

4. Enables weight loss

Corn has high fiber content that creates it a substantial agent for weight loss. due to its insoluble fiber content, corn facilitates slow digestion. Similarly, with high protein content, it provides high satiety value while preventing over- eating. Moreover, with high amounts of antioxidants in corn, it helps in reducing inflammation and improving metabolism. This, in turn, helps in healthy weight loss.

5. Improves gut health

The high fiber content in corn promotes the expansion of healthy bacteria, which, in turn, improves your gut health tremendously. Your bowel movements become increasingly regular, and it helps you are feeling light all day. These good bacteria also are crucial in reducing the danger or preventing carcinoma altogether.

6. Prevent skin damage

Corn is high in vitamin C , which is a crucial element to stop skin damage. High levels of vitamin C help neutralize free radicals, thus preventing hyperpigmentation and fine lines. It helps fade facial acne scars to form your skin appear clearer. vitamin C also helps in collagen synthesis that causes faster-wound healing, moist and healthier skin.

7. Keeps energy levels high

Since corn is high in carbohydrates (27g in every 145g of raw corn), they’re a superb food choice to increase your energy levels. These carbohydrates are digested slowly, which allows you to stay getting energy for a extended period. you’ll now stay active and energized without feeling pangs of hunger regularly.

8. Reduces the danger of developing anemia

Nutrients like iron and vitamin C are essential for preventing anemia. Iron helps within the production of hemoglobin that permits red blood cells to hold oxygen more efficiently. Similarly, vitamin C enhances iron absorption and red blood corpuscle production. Corn is rich in both these components, which makes it beneficial in helping reduce the danger of anaemia.

9. Helps during pregnancy

Expecting mothers need high levels of iron and vitamin B , both of which are richly present in corn. vitamin B may be a crucial element required for neural cells, including brain tissues and therefore the medulla spinalis . it’s also important to stop low birth weight, miscarriages, and premature labour . vitamin B protects the mother by reducing the danger of heart problems and high vital sign during pregnancy. However, it’s crucial to consume corn carefully.

Healthy Ways to Consume Corn

While there are numerous healthy ways to consume corn, here are three easy-to-make recipes:

#1 Corn and Pomegranate Chaat

Prep time: 10 minutes

Serves: 1-2 people


 1 cup of boiled corn

 1 cup of peeled pomegranate seeds

 ½ a lemon or lime

 Chopped mint leaves

 Chopped coriander leaves

 Salt to taste

 2 tbsp tamarind extract

 ½ tsp cumin powder


 Put the boiled corn, pomegranate seeds and chopped mint and coriander leaves during a medium-sized bowl.

 Mix well.

 Add a couple of drops of lime or lemon, tamarind extract, salt, and cumin powder.

 Toss the mixture well. Your Corn and Pomegranate Chaat is prepared to serve.

#2 Garden Fresh herb

Prep time: 20 minutes

Serves: 2-3 people


 3 cups of boiled corn

 1 medium-sized tomato, chopped

 ½ cup chopped cucumber

 ½ cup chopped onions

 1 tbsp chopped mint leaves

 1 tbsp chopped basil and/or parsley leaves, optional

 1 tbsp virgin vegetable oil

 1 medium clove of garlic, minced

 Salt to taste

 Black pepper to taste


 Put the boiled corn, chopped tomatoes, cucumber, onions, mint, basil and parsley during a large bowl.

 Mix well.

 In a separate bowl, mix virgin vegetable oil , minced garlic, salt and black pepper. Whisk them well for 2-3 minutes.

 Pour this mixture over the salad within the large bowl.

 Toss the salad well in order that Mary vegetable oil dressing coats every ingredient properly.

 Serve immediately or chill within the refrigerator for later consumption.

#3 Creamy Corn Dip

Prep time- quarter-hour

Serves – 2 people


 1 cup corn kernels boiled and slightly mashed

 2 green chilies chopped

 1 Jalapeños chopped

 2 tbsp – finely crumbled pot cheese

 1/4 cup – Greek yogurt plain

 1 sprig Coriander leaves chopped

 1/2 Bell pepper small chopped

 1/2 Onion small chopped

 1 tsp salt

 1/2 tsp chilli powder

 1 tsp juice

 1/4 tsp Black pepper


 Add all the ingredients during a large bowl.

 Mix well.

 Adjust the seasoning as desired.

 Serve with baked chips or veggie sticks.


Corn may be a versatile food item which will be used both in independent corn dishes and as a part of other recipes. They light on your stomach and bring a healthy and filling snack, which helps you avoid eating food. Enjoys the goodness of corn and make your eyes, heart, gut, and skin amazingly healthy.

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