What are the Nutritional Facts about Corn?
December 18, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Corn is a popular grain in India. Learn its nutrition facts, calories, health benefits, and best ways to include corn in your diet.
Introduction:
Corn, also known as maize, is one of the most widely eaten grains in the world. In India, it is enjoyed as bhutta, popcorn, corn curry, and corn flour (makki ka atta). Corn is tasty, affordable, and provides energy along with important nutrients. Let us understand the nutritional facts about corn and how it helps your health.
Nutritional Facts About Corn (Per 100 grams, boiled)
| Nutrient | Amount |
|---|---|
| Calories | 96 kcal |
| Carbohydrates | 21 g |
| Protein | 3.4 g |
| Fat | 1.5 g |
| Dietary Fiber | 2.4 g |
| Sugar | 4.5 g |
| Vitamin C | 6.8 mg |
| Vitamin B1 (Thiamine) | 0.15 mg |
| Folate (B9) | 42 mcg |
| Potassium | 218 mg |
| Magnesium | 37 mg |
| Iron | 0.5 mg |
Health Benefits of Corn
1. Good Source of Energy
- Rich in complex carbohydrates
- Gives quick and long-lasting energy
- Ideal for active people and children
2. Supports Digestive Health
- Contains dietary fiber
- Helps prevent constipation
- Improves gut health
3. Helps Eye Health
- Contains lutein and zeaxanthin
- May reduce risk of age-related eye problems
4. Supports Heart Health
- Provides potassium and magnesium
- Helps manage blood pressure
- Fiber helps reduce bad cholesterol (LDL)
5. Gluten-Free Grain
- Naturally gluten-free
- Safe for people with gluten sensitivity or celiac disease
Is Corn Good for Weight Loss?
Corn can be eaten during weight loss, but portion control is important.
Pros:
- Keeps you full due to fiber
- Low fat
Cons:
- High in carbohydrates
- Overeating may slow weight loss
Tip: Prefer boiled or roasted corn instead of fried corn snacks.
Best Ways to Eat Corn
- 🌽 Boiled corn (bhutta)
- 🍿 Air-popped popcorn (no butter)
- 🫓 Makki roti (in moderation)
- 🥗 Corn salad with vegetables
- 🍲 Added to soups and curries
Who Should Be Careful?
- People with diabetes should limit portions
- Avoid corn with excess butter, cheese, or salt
- Corn syrup and processed corn foods are not healthy
Conclusion
Corn is a nutritious and tasty grain that provides energy, fiber, vitamins, and minerals. When eaten in the right quantity and healthy form, corn can be part of a balanced Indian diet. Choose simple preparations to get the best health benefits.