How Many Calories are There in Corn?

There are approximately 96 calories in 100 gms of the yellow corn. Calories in corn vary according to the mode of consumption. Be it in the roasted or boiled form, corn has been a people’s favourite for ages. Corn, also known as  Maize, is one of the most commonly used starchy vegetables in the world. A movie without popcorn seems almost unimaginable. Corn is rich in Potassium and is a granary of several other nutrients and minerals. We will take a look at the health benefits, nutrient details, and much more in this article.

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19 Oct 2021
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Corn, also referred to as maize, is one of the staples in cuisines across the globe. In India, nothing spells summertime like coal-roasted corn on the cob. Corn is an integral snack that most of us enjoy, be it in movie theatres as popcorn or as sweet corn for a quick respite in marketplaces and shopping malls. Through its seeds or kernels, corn provides us with a host of nutrients and minerals, which we will study later in this article. So, let’s dive right in and explore the nutritional value of corn.

How Many Calories Does Corn Have?

Before delving deeper into the amount of calories in corn, it is imperative to note that these figures are estimates and may vary based on preparation technique. Whole corn usually has a high deposit of carbs, and it is packed with fibre, vitamins and minerals.

Nutrition in 1 Medium Ear Corn (103 g)

Details

Calories

99

Carbohydrate

22 g

Protein

3.5 g

Total Fat

1.5 g

Potassium

225 mg

Sodium

1 mg

Corn is a starchy vegetable and a popular cereal grain widely used in the Indian kitchen. Its overarching reputation as a healthy vegetable has us seldom looking into its calorie count. Despite the source vegetable being highly beneficial for consumption, its refinement and preparations can increase calorie counts.

Calories in Common Food Items with Corn

In India, a significant chunk of the population enjoys roasted corn on the cob or bhutta. Its prevalence in our food through refined powders, oils and whole cereal makes it important to track the number of calories commonly consumed through corn delicacies. Here's a list of some of the popular corn dishes and the estimated number of calories that they have:

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Food Items With Corn

Calories

One cup of sweet corn soup

56

100g of popcorn

375

One plate of corn fritters

195

One corn methi kebab

36

One serving of corn curry

174

One serving of corn and jalapeño poppers

142

One serving of corn pulao

226

Did You Know?

  • Corn is a cereal and cereals are a type of grass. Hence, corn belongs to the grass family.

  • Except Antarctica, corn is grown in every continent.

  • Each corn cob has an even number of rows.

Health Benefits of Eating Corn

Corn potentially provides many health benefits due to quality nutrients, fibres and minerals. Some of the well-researched health benefits of consuming corn are as follows:

1. Helps Prevent Constipation

One cup of corn contains the correct quantity of fibre to help reduce digestive problems, like constipation and haemorrhoids. Since maize is a whole grain, studies recommend that it is significantly better than consuming wheat barn for alleviating digestive issues. The dietary fibre in corn helps soften stools. Consequently, it also reduces the chances of irritable bowel syndrome (IBS) and diarrhoea.

2. Helps Induce Weight Gain

If you’re medically underweight and are struggling to gain a few kilos, consuming a corn-inclusive diet is a great way to combat the problem. Corns with particularly yellow kernels are rich in calories and a potential source for quick weight gain.

3. Rich in Minerals and Nutrients

As per a study conducted in 2017, published in the Journal of Food Science and Technology, corn is a significant source of nutrients like Fe, Zn, Cu, Mn and Mg. However, the nutritional value varies based on its harvesting and processing. The best way to extract and consume all the nutrients and minerals in the corn is to eat it whole or as popcorn; preparations including steaming, boiling or roasting lower the nutritional content.

A few varieties of corn also contain trace minerals like selenium, a component which is rare and difficult to find in most diets. Minerals like magnesium found in corn also help maintain a normal heart rate and bone mineral density.

4. Good for Cardiovascular Health

Corn oil is famous for being one of the best sources to induce an anti-atherogenic effect on cholesterol levels, consequently reducing any heart disease risk. The omega-3 fatty acid combination in corn controls bad cholesterol or LDL and replaces it at the binding sites. This is incredibly beneficial for reducing the risk of clogged arteries and lowering blood pressure.

The reduction of cholesterol absorption in the body induced by corn also helps prevent atherosclerosis.

5. Helps Control Diabetes

Studies indicate that the consumption of whole-grain corn can potentially reduce the risk of type-2 diabetes. Corn kernels contain nutrients that help manage non-insulin-dependent diabetes mellitus (NIDDM). The presence of phenolic phytochemicals in whole corns also helps battle hypertension, thus reducing the risk of diabetes.

Adverse Effects of Eating Corn

Corn is loaded with fatty acids and thus should be consumed in moderation. People with the risk of suffering from heart disease shouldn’t eat food cooked in corn oil. Since corn is full of starch, it can also negatively impact your blood sugar level. In fact, corn syrup is considered to be worse than sugar and is linked with obesity. Hence, overeating corn can be harmful too.

How Much Corn Should You Consume Every Day?

While corn is a highly beneficial dietary component, it should be consumed in monitored quantities. It contains a large number of carbohydrates and starch that might increase blood sugar levels. Therefore, it must be consumed with moderation and as part of a balanced diet to yield maximum benefits.

 

For example, if you are to consume a 2,000-calorie diet, then a one-cup serving can potentially provide about 10% of the daily recommended fibre consumption. Alternatively, per serving includes 3g of fibre which is ideal for daily consumption.

Conclusion

Apart from being one of the most commonly consumed cereal grains and vegetables, corn is also a rich source of nutrients and minerals. Its antioxidant properties and numerous health benefits make its consumption all the more significant. Therefore, taking care of yourself and your health starts with monitoring your diet and keeping a tab on your BMI and BMR.

 

Apart from being vigilant and careful with your dietary supplements, you must also be prepared for all health situations. A health insurance policy is thus crucial for every individual. You can choose from a wide range of health insurance options on Finserv MARKETS. Following a healthy lifestyle reduces the chances of falling ill as well as making health claims. This compels your insurer to offer a health policy at a more feasible rate. So, stay healthy, insured, and financially secured with Finserv MARKETS.

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FAQs on Calories in Corn

  • ✔️How many calories are in 100 grams of corn?

    100 grams of corn has 86 calories.

  • ✔️Can you survive with just corn?

    You won’t starve on a just-corn diet. However, you could die of malnourishment.

  • ✔️Is too much corn bad?

    Yes, too much corn can lead to gastrointestinal problems.

  • ✔️Is it good to have corn at night?

    Yes, corn can be enjoyed at any time of the day.

  • ✔️Is corn good for hair?

    Yes, corn has nutrients that promote hair health.