Health Benefits of Corn

Is Corn Good for You?

Corn can be a healthy choice. Sofia Wicker Velez, R.D., L.D.N., a dietitian at Johns Hopkins Children’s Center, shares insights on corn’s nutritional benefits and its role in American diets, along with a delicious recipe.

Nutritional Value of Corn

Corn on its own offers several health benefits, and corn-based foods can also fit well into a balanced diet.

Wicker Velez explains, “Corn tortillas are a key part of Mexican cuisine, and when paired with vegetables and protein, they make a well-rounded meal. Many children enjoy corn-based cereals, and those with lower added sugar can be a convenient breakfast or snack option when combined with milk, yogurt, or fruit.”

When it comes to processed corn products, it’s important to read the labels carefully, as added ingredients can impact their nutritional value. “Watch out for items high in added sugars, sodium, and unhealthy fats like saturated or trans fats,” she recommends.

Low Calorie, Low Fat

A medium ear of sweet corn or half a cup of fresh, frozen, or canned kernels (without added sugar or salt) contains:

Approximately 77 to 100 calories

Naturally gluten-free and low in fat, with about one gram of fat per ear (excluding butter or other added oils). Most of this fat is polyunsaturated, which can help lower cholesterol and reduce inflammation.

Macronutrients, Vitamins, Minerals, and Antioxidants

That same serving provides:

Around 3 grams of protein

5 milligrams of sodium

244 IU of vitamin A

About 15 grams of carbohydrates, including roughly 5 grams of natural sugar

Small amounts of B vitamins, magnesium, and potassium

Antioxidants that protect the body’s cells, such as:

Vitamin C

Lutein and zeaxanthin, which promote healthy vision and eye health

High Fiber

Corn is rich in both soluble and insoluble fiber. The soluble fiber in corn breaks down in the intestines to form a gel-like substance that can help manage cholesterol levels. This type of soluble corn fiber is also commonly used in processed foods.

The outer layer of each corn kernel contains insoluble fiber, which the body cannot digest. This fiber passes through the digestive system mostly intact, adding bulk to stool and helping to relieve constipation. Additionally, corn’s insoluble fiber acts as a prebiotic, nourishing beneficial gut bacteria and supporting a healthy digestive system.

Is Corn a Grain, a Starch, or a Vegetable?

Corn can be classified as either a grain or a starchy vegetable depending on how it’s prepared and eaten. “When advising patients with type 1 and type 2 diabetes, we recommend considering corn as a carbohydrate,” explains Wicker Velez.

“In Latin cultures, corn is typically seen as a grain—it is harvested when fully mature, dried, and ground into flour to make tortillas,” she says. “In contrast, Americans of European descent often harvest corn while the kernels are still soft and juicy, enjoying it as a vegetable, steamed, fried, or roasted.”

Hominy is made from dried field corn kernels that have been soaked in an alkaline solution and then rinsed. It can be ground into grits, a popular dish in the Southern United States, or masa, which is used in many Latin American recipes.