7 Health Benefits of Corn That Answer Whether or Not Corn Is Good for You

Despite contrary belief, there are a myriad of corn health benefits. From movie-theater popcorn to deep-fried corn chips—and we can't forget ubiquitous corn syrup—certain corn products have given this crop a reputation for being "unhealthy." But when it comes to corn itself, the popular vegetable offers many beneficial nutrients. To reap the most health benefits of corn, we talked to experts about corn's nutrients and rounded up some delicious recipes with corn.

Corn Nutrition Facts

Corn is a source of protein, fiber, and carbohydrates. It is also full of vital vitamins and minerals like Vitamins A, C, E, and K, magnesium, and potassium. Here is a look at the nutrients in one large ear of corn.

• Water - 109 grams
• Energy - 123 kcal
  
• Protein - 4.68 grams
• Total fat - 1.93 grams
• Carbohydrates - 26.7 grams
• Fiber - 2.86 grams
• Total sugars - 8.95 grams
• Calcium - 2.86 milligrams
• Iron - 0.744 milligrams
• Magnesium - 52.9 milligrams
• Phosphorus - 127 milligrams
• Potassium - 386 milligrams
• Sodium - 21.4 milligrams
• Zinc - 0.658 milligrams
• Copper - 0.077 milligrams
• Manganese - 0.233 milligrams
  

Corn Health Benefits

To reap the most corn health benefits, eat it in its least-processed form, says Mascha Davis, MPH, RDN, registered dietitian and owner of Nomadista Nutrition. Davis says, adding that it's always smart to look at the quality of the corn used and sodium content. When you eat corn that is not processed, it boasts a whole wealth of health benefits. Here are some of the health benefits of corn in its simplest forms.

Boosts Gut Health

One medium-sized ear of corn packs in about two grams of fiber. Corn contains both insoluble and soluble fiber, helps you feel full and satisfied, and promotes healthy gut bacteria. While corn is a starchy vegetable, meaning it's naturally higher in carbohydrates than some other vegetables, the soluble fiber helps slow down the absorption of carbs, preventing spikes in blood sugar and keeping you from getting hungry again quickly, Davis says. (With a rating that falls between 56 and 69, corn is considered moderate on the glycemic index scale.)

Offers Gluten-Free Alternative

Corn is naturally gluten-free. While wheat, barley, rye, and related grains contain gluten, corn is a different type of grain that does not contain gluten. This makes corn and corn-based products suitable for people who have gluten-related intolerances or celiac disease. (However, cross-contamination can occur during processing, which can trigger those with gluten sensitivity. It's important to check food product labels.)

Boosts Muscle Repair and Growth

Adding corn to salads, pasta, rice bowls, salsas, and more is a sneaky way to up a dish's protein content, especially if you're vegetarian or vegan. It's not a ton, but at about three grams of protein per ear, corn offers more protein than most other vegetables. Like fiber, protein helps keep hunger and cravings at bay and serves numerous essential functions in the body, including muscle repair and growth.

Improves Eye Health

Everyone talks about carrots keeping your vision on point, but corn deserves a shout-out as well. Lutein and zeaxanthin give commonly found varieties of corn its yellow hue and constitute the main pigments found in the yellow spot of the human retina. Consuming these two carotenoids can help protect the eyes from blue light damage, improve visual acuity, and even reduce the risk of age-related macular degeneration and cataracts.

Stimulates Brain and Prostate Health

Corn contains quercetin, a flavonoid (a type of plant pigment and phytonutrient) that is found in various fruits, veggies, and grains. Thanks to its antioxidant and anti-inflammatory properties, quercetin has been shown to help prevent neurological diseases and promote brain health. It is also known to help prevent the progress of prostate cancer. (It also has been shown to slow the progress of other cancers, including breast, cervical, colon, liver, and lung cancers.)

Reduces Risk of Heart Disease

One serving of corn contains over five percent of the daily potassium needs and around 10 percent of daily magnesium needs. These minerals (both categorized as electrolytes) play a role in numerous different body processes. Potassium, to name a few, helps regulate hydration levels, send nerve signals, protect bones, and reduce blood pressure. Magnesium, too, is involved in nerve function and regulation, managing blood pressure, and reducing the risk of stroke and ischemic heart disease.

Improves Immune System

Whether you consider corn a vegetable or a whole grain, it ticks off vitamins and minerals in both areas. One cup of sweet yellow corn contains about 10 percent of the daily value of vitamin C, an antioxidant that supports your immune system, collagen production, and iron absorption.

It also offers about 20 percent of the daily value of thiamine and 15 percent of the daily value of folate—both are B vitamins that help convert carbohydrates into energy. Folate is especially important to consume during pregnancy to ensure normal fetal development and prevent certain birth defects. It is recommended that adults consume 400 mcg of folate and 600 mcg per day during pregnancy. One cup of cooked corn offers about 51 mcg.

Possible Cons of Corn

While there are undoubtedly health benefits to corn, there are also some possible cons. For example, some processed forms of corn are not as healthy as corn in its purest forms. Some people may also have intolerances to corn.

Corn is relatively high in carbohydrates, primarily in the form of starch. It also contains phytic acid, which binds to minerals like calcium, magnesium, iron, and zinc in the digestive tract. This means that it can potentially inhibit their absorption.

Additionally, corn is susceptible to fungal contamination, which can lead to the production of mycotoxins. These include flatoxin and fumonisin. Consuming corn that has been contaminated with mycotoxins can pose health risks, like liver damage and increased cancer risk.

Delicious and Easy Corn Recipes

Fresh corn on the cob (roasted, grilled, or boiled), or frozen corn (flash-frozen at the peak of freshness and steamed until al dente), are both fantastic ways to enjoy its sweet kernels in all their glory. Minimally processed corn tortillas can be a great option, too.

And nothing beats a generous sprinkle of zesty corn salsa over your burrito bowl. Whether your personal corn-eating style is more typewriter or rolling pin, here are a bunch of delicious and healthy recipes to try.

Corn Frittata With Bacon and Parmesan

Need to shake up your breakfast game? This uniquely delicious frittata is a hearty meal you can eat for breakfast or save for lunch or dinner. While the creamed corn gives it a sweetness, the bacon and parmesan cheese give it a savory flair.

Summery Corn Soup

This comforting corn soup is light enough for warm summer nights. It's deeply savory and has a two-allium base of leeks and scallions, aromatic thyme, and enough white wine to add balancing tang to each bite.

Spicy Street Corn Salad

This bright salad takes its cues from the classic Mexican street food, elote: grilled sweet corn rubbed with smoky spices and mild, salty cheese. Pro tip: Since you're eating the corn raw, seek out fresh corn from a local stand or farmers' market whenever possible.

Elote Jalapeño Poppers

These jalapeño poppers are the perfect party snack. Elote is Mexican street corn that's coated in mayonnaise and a salty fresh white cheese, Cotija. And these baked jalapeño poppers are full of this corn, mixed with cream cheese and Greek yogurt, too, for a creamy filling.

Pepper Jack Corn Gratin

This corn gratin is packed with flavor from fire-roasted corn that combines with spicy Pepper Jack. With only 30 minutes of prep time, this recipe yields six servings. But if you can't get enough of this side dish, you can always double the recipe for more. (You can also use a milder cheese if preferred.)

Golden Corn and Tofu Curry

Rice noodles, tender tofu cubes, and toasted corn kernels nestle up alongside each other in a rich, Thai-inspired coconut curry sauce. The best part? This satisfying and slurp-able dish comes together in just half an hour.