Corn
How Many Calories in Corn? Nutrition Facts and Benefits
Corn (maize) is a staple food enjoyed worldwide, originating from Mesoamerica over 9,000 years ago. It can be eaten on the cob, as kernels, or used in dishes like soups, salads, tortillas, and polenta. Sweet and versatile, corn is served as a side, snack, or main ingredient across many cuisines.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 96 kcal | 21 g | 3.4 g | 1.5 g | 2.4 g | 1 mg |
| 2 | 1 serving (200 g) | 192 kcal | 42 g | 6.8 g | 3.0 g | 4.8 g | 2 mg |
Health Benefits of Corn
- Provides B vitamins (such as thiamin and folate) and minerals like magnesium and potassium.
- Rich in antioxidants, including lutein and zeaxanthin, which support eye health.
- Offers complex carbohydrates for steady energy throughout the day.
- Naturally gluten-free and contributes dietary fiber for healthy digestion.
- When consumed as whole-kernel corn, it supports satiety and delivers beneficial phytonutrients.
Tips for Enjoying Corn
- Steam, boil, or grill with minimal added fat; you can also air-fry kernels for a lighter option.
- Enhance flavor with spices and herbs like chili, paprika, garlic powder, lime, or oregano.
- Pair with protein sources (beans, eggs, chicken) or yogurt-based dips to build a balanced meal.
- If using canned corn, choose low-sodium varieties or rinse under water to reduce sodium.
- Balance your plate with leafy salads or other vegetables and be mindful of portion sizes.