Read about the nutrition facts, health benefits, nutritional value and calories found in Corn

Corn Nutrition

Apart from junk food like burgers and French fries, a movie would be incomplete without a big bag of popcorn! Truly, corn has been the world’s favourite food for several decades and is still reigning high on its unchallenged status. Apart from being a delectable snack for kids and adults, it is also one of the healthiest foods known to mankind. There is no doubt that people use this popular grain as a breakfast cereal too, in the form of cornflakes. Also known as maize, corn kernels are probably one of the most widely cultivated cereals in the world. Barring the crunchy popcorn, corn can be used in soups, steamed corn, corn on the cob and in several other recipes. Besides, corn flour is a staple food in many parts of the world as it offers a myriad of health and nutritional benefits. Read on further to find all about the history, health benefits and storage tips for corn.



It is believed that corn originated in Mexico or Central America. The earliest traces of corn were seen about 7,000 years ago. Since ancient times, corn has been a staple food in native civilizations. It was not only valued for providing food but also shelter, fuel and decoration. Mythological traditions of the Mayan, Aztec and the Incan civilizations were known to use corn. When Christopher Columbus and other explorers reached the New World, they found corn kernels growing abundantly in America and they took this crop to Chile and Canada. Corn, at that time, was consumed both as a vegetable and as a grain in the form of cornmeal and eaten as an accompaniment to vegetables, fish or meat. Apart from the yellow and white kernel varieties, corn was also available in red, blue, pink and black. These grains were not only solidly coloured, but some of them were spotted or striped. The Spanish and Portuguese explorers introduced corn to Europe and later spread throughout the world. The United States, China, Brazil, Mexico, Indonesia and India are currently the major producers of corn.


Health Benefits of Makkai, Bhutta (Corn)

  • Corn is a good source of pantothenic acid. This vitamin B is very helpful in carbohydrate, protein and lipid metabolism. Besides, this compound is effective in times of stress, as it supports the functioning of the adrenal glands.

  • This grain contains several other essential vitamins, especially thiamin and niacin, which are useful to the body. While thiamin is essential for maintaining nerve health and cognitive functions, a deficiency of niacin can lead to Pellagra, a disease characterized by diarrhea, dementia and dermatitis.

  • Thiamin present in corn acts as an important part of enzymatic reactions since they are central to the production of energy.  Consuming corn is thus, critical for brain cell/cognitive function. Thiamine also helps in the synthesis of acetylcholine, a neurotransmitter essential for memory. Deficiency of this vital component has a significant contributing factor in age-related impairment in mental functions (senility) and Alzheimer’s disease.

  • Corn kernels contain a high amount of folic acid. Deficiency of the vitamin in pregnant women can cause the birth of underweight infants and neural tube defects. Eating yellow corn can be helpful in maintaining a good vision and skin as it is a rich source of beta-carotene, which produces the body with vitamin A.

  • Being a source of fiber, corn or maize aids in alleviating digestive problems such as constipation and hemorrhoids. These fibers also help in lowering the risk of colon cancer.

  • Corn contains great amounts of phosphorus, magnesium, manganese, zinc, iron and copper and trace elements such as selenium. These combine together in maintaining normal bone growth, bone health and kidney functioning. Magnesium, especially, plays an important role in regulating the heart rate and strengthening bones.

  • Studies have shown that antioxidants found in corn can fight cancer-causing free radicals. This particular grain is also a rich source of the phenolic compound, ferulic acid, which is effective in fighting tumours in the breast and liver.

  • Research indicates that corn oil has anti-atherogenic effects on the cholesterol levels, thereby making it preventing the risk of cardiovascular diseases. The oil also lowers plasma LDL cholesterol by reducing cholesterol absorption by the body.

  • Regular intake of corn kernels helps the management of non-insulin dependent diabetes mellitus and provides protection against hypertension owing to the presence of phenolic phytochemicals.


Nutritional Value & Calories In Corn 

Amount: 1 cup

Weight: 154 g

Basic Components

5 g


117 g


1 g


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

29 g

Dietary Fiber

3.6 g


7.3 g

Fats & Fatty Acids

Total Fat

1.9 g

Saturated Fat

390 mg

Monounsaturated Fat

600 mg

Polyunsaturated Fat

805 mg

Omega-3 Fatty Acids

23 mg

Omega-6 Fatty Acids

781 mg


Vitamin A

145 IU

Vitamin C

10 mg

Vitamin E

108 mcg

Vitamin K

0.46 mcg


273 mcg


89 mcg


2.7 mg

Vitamin B6

114 mcg


68 mcg

Pantothenic Acid

1.1 mg


35.4 mg


3.1 mg


801 mcg


57 mg


137 mg


416 mg


23 mg


701 mcg


83 mcg


249 mcg


0.92 mcg


How many calories in corn (per 100 gm)

Corn has about 86 calories per 100 g of weight.


How to Buy Corn

  • Heat rapidly converts sugar in corn to starch. Thus, it is important to buy corn that is kept in a cold space.

  • After purchasing corn from the market, make sure that it is refrigerated and kept away from direct sunlight.

  • If you are intend on buying fresh corn then look for husks that are fresh, green and not wilted.

  • While examining the kernels, pull back part of the husk to check if they are plump and tightly arranged in rows.

  • For testing the juiciness of the corn, press your fingernail against the kernel. If it exudes a white milky substance then you have chosen the right one.

  • For frozen corn, look at the expiry date on the packaging before buying.


Corn Storage Tips

  • For maximum flavour, it is advisable that you use the cob/kernels on the same day as the purchase, since it has a tendency to lose its flavour rapidly.

  • Always store opened corn in a plastic bag in the refrigerator.

  • Never remove the husk until usage as this can destroy the essence of the corn. For optimal sweetness, corn should be eaten as quickly as possible.

  • Fresh corn can be frozen. In order to do so, freeze the kernels, blanch the ears for about 5 minutes and then cut them off the cob at about three-quarters of their depth.

  • The whole corn can be stored fresh for up to one year, while the kernels can be frozen for 2-3 months.

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