Table of ContentsView AllTable of ContentsMost Nutritious Types of CornWhen Isn’t Corn as Nutritious?Who Should Not Eat Corn?Bioengineered Corn DebateCorn Alternatives
Table of ContentsView All
View All
Table of Contents
Most Nutritious Types of Corn
When Isn’t Corn as Nutritious?
Who Should Not Eat Corn?
Bioengineered Corn Debate
Corn Alternatives
You may wonder if corn is good for you. The answer is it can be healthy, but it depends on the type and preparation.
Corn is a vegetable when harvested, while the kernels are soft and full of liquid. It is a grain when harvested later when the kernels are mature and dry.Corn contains fiber, protein, and carbohydrates, all the nutrients your body needs.
This article explains the nutritious corn types, who should avoid them, the pros and cons of bioengineered corn, and alternatives.
Thai Liang Lim/ Getty Images
Corn: Which Types Are Most Nutritious?
Corn is a low-calorie food that contains vitamins, minerals, and antioxidants, which combat harmful unstable molecules calledfree radicals. It also containsfiber, which is necessary for digestive health.High-fiber foods are also associated with decreasedheart diseaserisk.
However, corn nutrition varies depending on the type you consume. Some options are healthier than others.
Whole-Grain vs. Non-Whole-Grain CornCorn is whole grain if it is not degermed, meaning the germ is removed. When all parts of the corn are intact, it is a whole grain.Examples include popcorn, whole-grain polenta, and corn flour.
Whole-Grain vs. Non-Whole-Grain Corn
Corn is whole grain if it is not degermed, meaning the germ is removed. When all parts of the corn are intact, it is a whole grain.Examples include popcorn, whole-grain polenta, and corn flour.
Corn on Cob
Corn on the cob is corn in its most whole, natural state. Therefore, this type of corn is the most nutrient-dense form of corn. One medium ear contains:
Carotenoids, likebeta-carotene, convert to vitamin A in the body. They are what give corn its deep-yellow and -orange color.The darker the corn, the more carotenoids it contains. Consuming foods rich in carotenoids may reduce the risk oftype 2 diabetes,colorectal cancer, and having obesity.
Canned Corn
Canned corn can also be healthy, but go for the no-salt or low-sodium varieties since the canning process adds significant amounts of sodium. One cup of canned corn contains the following:
Canned corn contains more sugar, half the vitamin C, and significantly fewer carotenoids and vitamin A than corn on the cob. But the most significant difference is the sodium—canned corn contains 336 mg, while corn on the cob contains just 1 mg.
Frozen Corn
Frozen corn is another convenient option. One cup of frozen corn contains the following:
Frozen corn has more calories, carbs, carotenoids, and vitamin A than cob and canned corn. Frozen corn has less sodium than canned corn but still has more than corn on the cob.
Popcorn
Popcorn is nutritious, but it depends on how you top it. Avoid the butter and too much salt; you’ll likely have a tasty and healthy snack. The following nutrients are in 1 cup of air-popped popcorn:
Popcorn has significantly less of every nutrient than other types of corn. However, people generally eat more than one cup of popcorn (likely closer to 3 cups).
Fiber Content in CornHigh-fiber foods, like corn, can sometimes pass through your system undigested. That’s why it’s not unusual for people to sometimes see corn in their stool after eating it.
Fiber Content in Corn
High-fiber foods, like corn, can sometimes pass through your system undigested. That’s why it’s not unusual for people to sometimes see corn in their stool after eating it.
Corn often becomes less nutritious when things are added to it. The following can make corn less healthy:
Air-popped popcorn sprinkled with light salt and nutritional yeast is far better than movie theater popcorn loaded with salt and butter. Corn is a better choice thanwhite riceif you’re looking for a whole grain. Most varieties of corn are also higher in fiber than white rice.
Most people can eat corn without a problem. However, some people should limit or avoid corn. Usually, corn is only a problem when consumed in excess. People with diabetes may want to use caution since carbohydrates, like corn, canspike blood sugar. Similarly, people wanting to lose weight may want to limit how much corn they eat.
The only people who likely need to avoid corn entirely are those with acorn allergy. Fortunately, corn allergies are uncommon, but they can occur, with symptoms ranging from mild to life-threatening.
Two Sides of Bioengineered Corn Debate
Bioengineered foodcontains genetically modified material made in a lab, and they must include a disclosure regarding how it was grown.Some people oppose bioengineered food, while others think it is valuable.
Pros
Most corn crops grown today contain genetically modified organisms (GMOs). This helps them resist pests and tolerate herbicides.
Some benefits of GMO corn are:
Cons
Some have long-standing concerns about how GMOs could affect people’s health. Some fears around bioengineered food include:
However, no research backs any of these claims. In fact, the overwhelming evidence supports bioengineered food as safe.
Even if you succeed in avoiding purchasing bioengineered corn, the practice is so widespread in the production of corn for animal feed and corn in food products that it is difficult to avoid altogether.
If you have a corn allergy or want to limit how much corn you eat, there are some alternatives, including:
Summary
Corn is generally healthy if you choose whole food options and avoid the less nutritious choices like corn in heavy oils, syrups, salts, or butter. Most people can enjoy corn, even those on a low-glycemic diet.
While corn is higher in carbs, it is lower on the glycemic index, making it a good choice for people with diabetes when eaten in moderation. Most corn is bioengineered, but there is no evidence GMO foods are harmful.
18 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Is corn a grain or a vegetable?.Siyuan Sheng, Tong Li, RuiHai Liu.Corn phytochemicals and their health benefits.Food Science and Human Wellness. 2018;7(3):185-195. doi:10.1016/j.fshw.2018.09.003Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155Oldways Whole Grain Council.Types of corn.U.S. Department of Agriculture.Corn, sweet, yellow, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Boosting vitamin a levels in corn to fight hunger.Trono D.Carotenoids in cereal food crops: Composition and retention throughout grain storage and food processing.Plants (Basel). 2019;8(12):551. doi:10.3390/plants8120551U.S. Department of Agriculture.Corn, sweet, yellow, canned, whole kernel, drained solids.U.S. Department of Agriculture.Effect of draining and rinsing on the sodium and water soluble vitamin content of canned vegetables.U.S. Department of Agriculture.Corn, yellow, whole kernel, frozen, microwaved.U.S. Department of Agriculture.Snacks, popcorn, air-popped.Keendjele TPT, Eelu HH, Nashihanga TE, Rennie TW, Hunter CJ.Corn? When did I eat corn? Gastrointestinal transit time in health science students.Advances in Physiology Education. 2021;45(1):103-108. doi:10.1152/advan.00192.2020National Nutrition Council.Are corn grits healthier than white rice?Food Allergy Research & Education.Other food allergens.U.S. Department of Agriculture.What is bioengineered food?.U.S. Food and Drug Administration.GMO crops, animal food, and beyond.U.S. Food and Drug Administration.How GMO crops impact our world.Harvard University.Will GMOs hurt my body? The public’s concerns and how scientists have addressed them.
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Is corn a grain or a vegetable?.Siyuan Sheng, Tong Li, RuiHai Liu.Corn phytochemicals and their health benefits.Food Science and Human Wellness. 2018;7(3):185-195. doi:10.1016/j.fshw.2018.09.003Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155Oldways Whole Grain Council.Types of corn.U.S. Department of Agriculture.Corn, sweet, yellow, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Boosting vitamin a levels in corn to fight hunger.Trono D.Carotenoids in cereal food crops: Composition and retention throughout grain storage and food processing.Plants (Basel). 2019;8(12):551. doi:10.3390/plants8120551U.S. Department of Agriculture.Corn, sweet, yellow, canned, whole kernel, drained solids.U.S. Department of Agriculture.Effect of draining and rinsing on the sodium and water soluble vitamin content of canned vegetables.U.S. Department of Agriculture.Corn, yellow, whole kernel, frozen, microwaved.U.S. Department of Agriculture.Snacks, popcorn, air-popped.Keendjele TPT, Eelu HH, Nashihanga TE, Rennie TW, Hunter CJ.Corn? When did I eat corn? Gastrointestinal transit time in health science students.Advances in Physiology Education. 2021;45(1):103-108. doi:10.1152/advan.00192.2020National Nutrition Council.Are corn grits healthier than white rice?Food Allergy Research & Education.Other food allergens.U.S. Department of Agriculture.What is bioengineered food?.U.S. Food and Drug Administration.GMO crops, animal food, and beyond.U.S. Food and Drug Administration.How GMO crops impact our world.Harvard University.Will GMOs hurt my body? The public’s concerns and how scientists have addressed them.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture.Is corn a grain or a vegetable?.Siyuan Sheng, Tong Li, RuiHai Liu.Corn phytochemicals and their health benefits.Food Science and Human Wellness. 2018;7(3):185-195. doi:10.1016/j.fshw.2018.09.003Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155Oldways Whole Grain Council.Types of corn.U.S. Department of Agriculture.Corn, sweet, yellow, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Boosting vitamin a levels in corn to fight hunger.Trono D.Carotenoids in cereal food crops: Composition and retention throughout grain storage and food processing.Plants (Basel). 2019;8(12):551. doi:10.3390/plants8120551U.S. Department of Agriculture.Corn, sweet, yellow, canned, whole kernel, drained solids.U.S. Department of Agriculture.Effect of draining and rinsing on the sodium and water soluble vitamin content of canned vegetables.U.S. Department of Agriculture.Corn, yellow, whole kernel, frozen, microwaved.U.S. Department of Agriculture.Snacks, popcorn, air-popped.Keendjele TPT, Eelu HH, Nashihanga TE, Rennie TW, Hunter CJ.Corn? When did I eat corn? Gastrointestinal transit time in health science students.Advances in Physiology Education. 2021;45(1):103-108. doi:10.1152/advan.00192.2020National Nutrition Council.Are corn grits healthier than white rice?Food Allergy Research & Education.Other food allergens.U.S. Department of Agriculture.What is bioengineered food?.U.S. Food and Drug Administration.GMO crops, animal food, and beyond.U.S. Food and Drug Administration.How GMO crops impact our world.Harvard University.Will GMOs hurt my body? The public’s concerns and how scientists have addressed them.
U.S. Department of Agriculture.Is corn a grain or a vegetable?.
Siyuan Sheng, Tong Li, RuiHai Liu.Corn phytochemicals and their health benefits.Food Science and Human Wellness. 2018;7(3):185-195. doi:10.1016/j.fshw.2018.09.003
Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155
Oldways Whole Grain Council.Types of corn.
U.S. Department of Agriculture.Corn, sweet, yellow, cooked, boiled, drained, without salt.
U.S. Department of Agriculture.Boosting vitamin a levels in corn to fight hunger.
Trono D.Carotenoids in cereal food crops: Composition and retention throughout grain storage and food processing.Plants (Basel). 2019;8(12):551. doi:10.3390/plants8120551
U.S. Department of Agriculture.Corn, sweet, yellow, canned, whole kernel, drained solids.
U.S. Department of Agriculture.Effect of draining and rinsing on the sodium and water soluble vitamin content of canned vegetables.
U.S. Department of Agriculture.Corn, yellow, whole kernel, frozen, microwaved.
U.S. Department of Agriculture.Snacks, popcorn, air-popped.
Keendjele TPT, Eelu HH, Nashihanga TE, Rennie TW, Hunter CJ.Corn? When did I eat corn? Gastrointestinal transit time in health science students.Advances in Physiology Education. 2021;45(1):103-108. doi:10.1152/advan.00192.2020
National Nutrition Council.Are corn grits healthier than white rice?
Food Allergy Research & Education.Other food allergens.
U.S. Department of Agriculture.What is bioengineered food?.
U.S. Food and Drug Administration.GMO crops, animal food, and beyond.
U.S. Food and Drug Administration.How GMO crops impact our world.
Harvard University.Will GMOs hurt my body? The public’s concerns and how scientists have addressed them.
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