• Calories: 90
  • Protein: 3 grams
  • Fat: 1 gram
  • Carbohydrates: 19 grams
  • Fiber: 1 gram
  • Sugars: 5 grams
  • Vitamin C: 3.6 milligrams (mg)
  • It also contains trace minerals like selenium, which are difficult to find in most diets. Phosphorus is essential for regulating normal growth, bone health, and optimal kidney functioning. Magnesium is necessary for maintaining a normal heart rate and for increasing bone mineral density.

Corn contains flavonoids, which may aid in protecting the body against lung and oral cancers. Carotenoids such as beta-carotene, zeaxanthin and lutein may help maintain healthy skin and vision.

While it’s generally thought that heating food diminishes its nutrients, a 2002 study published in the Journal of Agricultural and Food Chemistry showed that corn that underwent thermal processing at 115 degrees Fahrenheit for 25 minutes had:

  • 44% higher antioxidant activity
  • 550% higher ferulic acid (FA) content. FA is a plant chemical that may promote antioxidant, anti-inflammatory and anti-aging abilities, help scavenge harmful free radicals and protect your liver, lungs and brain.
  • 54% increased total phenolic quantity. Phenolics are antioxidants that help protect your body from oxidative damage, which may affect your DNA, lipids and proteins, and lower your risk for cancer and cardiovascular disease.

The authors also discovered that corn’s vitamin C content decreased by 25% after processing. Corn has a lot of natural sugar and carbs. so eat it in moderation to avoid risking health problems like insulin resistance.

According to a study published in the journal Food Science and Human Wellness in 2018, consumption of whole-grain corn is related to a decreased risk in the development of type 2 diabetes. According to the Journal of Medicinal Food, consumption of its kernels assists in the management of non-insulin-dependent diabetes mellitus (NIDDM) and is effective against hypertension due to the presence of phenolic phytochemicals in whole corn. Phytochemicals can regulate the absorption and release of insulin in the body, which can reduce the chance of spikes and drops for people with diabetes and help them maintain a healthy lifestyle.

An Environmental Working Group (EWG) article highlighted that field corn grown in the U.S. is genetically engineered or modified. These substances pose a risk to your health no matter the circumstance. If possible, try growing organic corn at home or look for corn that hasn’t been sprayed with herbicides, pesticides or other chemicals, and hasn’t been grown from genetically modified varieties.

While there are more types of genetically modified corn (140 to be exact) than any other plant species, most fresh corn on the cob is not genetically modified. (The vast majority of corn grown in the US is used for animal feed and biofuels; a smaller percentage is processed to make various ingredients, such as cornstarch.) If you’re buying bagged frozen corn, you can avoid GMOs by looking for “USDA Certified Organic” on the label.