Nutritional Value of Corn

Corn, which is otherwise known as maize in some parts of the world, belongs to the grass family. Natives to the Americas, it is believed that the native Americans developed this plant from a wild grass called teosinte, which had small kernels and were not closely packed as the present day corn. So, corn is considered to be an invention by humans, as this plant does not exist naturally in the wild. It has to be planted and protected by humans.

Researchers believe that corn was developed by the native people of Mexico, 7000 years ago. From Mexico, corn spread to other parts of the Americas and after the discovery of America by Columbus, the European people also came to know about corn and started cultivating it. Now, corn is one of the staple foods in many nations across the world. There are many varieties of corn, which are used for human and animal food and is processed to make food ingredients, like corn syrup, cornstarch, etc. Another interesting corn fact is that industrial products, like ethanol and polylactic acid are produced from this crop.

Nutritional Value of Corn
Corn, being popular as a food item, is enjoyed by people in various forms, like, whole corn, corn flour, cornstarch, corn gluten, corn syrup, cornmeal, corn oil, popcorn, cornflakes, etc. Apart from satisfying the taste buds of its users, corn is also a good source of vitamins, minerals and dietary fiber.

The nutritional value of cornflakes is almost similar to that of cooked corn. One large ear of cooked yellow corn contains almost 4 grams of protein, 3.5 grams of dietary fiber, around 30 grams of carbohydrates, 1.5 grams of fat, 3.6 grams of sugar, around 100 grams of water, no cholesterol and amounts to 126 calories. Scroll down for more corn nutrition facts and information about the vitamin and mineral content in one large ear of yellow corn, which is cooked without salt.

Corn Nutritional Information - Vitamins

Vitamin	Amount per 100 grams
Vitamin A	310 IU
Vitamin B1 (thiamine)	0.254 mg
Vitamin B2 (riboflavin)	0.085 mg
Vitamin B6	0.071 mg
Vitamin C	7.3 mg
Vitamin E	0.11 mg
Vitamin K	0.5 mcg
Vitamin E	0.11 mg
Niacin	1.9 mg
Folate	54 mcg
Pantothenic Acid	1.036 mg

Corn Nutritional Value - Minerals

Mineral	Amount per 100 grams
Potassium	250 mg
Phosphorus	90 mg
Magnesium	37 mg
Calcium	4 mg
Zinc	0.72 mg
Iron	0.52 mg
Selenium	0.2 mg

Apart from the above said minerals, traces of manganese and copper are also found in corn.

Health Benefits of Corn
Apart from the nutritional benefits, corn provides various health benefits too. Corn, being a rich source of folate, is found to beneficial for the formation of new cells. Folate is also helpful in preventing birth defects, colon cancer and heart diseases. Thiamine in corn is good for carbohydrate metabolism, energy production and cognitive functions. Fiber content helps to reduce cholesterol, constipation and the risk of colon cancer. Corn contains a carotenoid called beta-cryptoxanthin, which is good for the health of the lungs and also prevents lung cancer. Corn can promote cardiovascular health, if consumed in moderate quantities, regularly. It is also good for people with renal problems.

Corn can be boiled, steamed or roasted or can be used to make healthy snacks, like, popcorn (without butter or sugar). You can also use any food products made of corn, like cornflakes. Not only does corn tastes good, but also comes with a high nutritional value, which is beneficial for human health. Now, as you know the nutritional value of corn, make sure that you utilize it.