Starches and grains
Corn kernels
Nutrition facts
Serving: 1 cup (145 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Protein | 4.8 g | |
| Carbs | 27.1 g | |
| Fibre | 2.9 g | 10 % |
| Sugars | 9.1 g | 9 % |
| Fat | 2 g | 3 % |
| Saturated fat | 0.5 g | 2 % |
| Sodium | 22 mg | 1 % |
| Thiamin (B1) | 0 mg | 18 % |
| Niacin (B3) | 3 mg | 16 % |
| Folate | 61 µg | 15 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- From harvest on, the sugars in sweet corn turn into starch: an ear eaten the same day is sweeter and less starchy than after a few days in the refrigerator; frozen corn, blanched soon after picking, locks in that state.
- Its niacin (vitamin B3, 16% per cup) is largely bound and poorly absorbed, except after nixtamalization (cooking in limewater, as for corn tortillas); this explains the historical pellagra of populations that depended on it (NIH).
Preparation
Boiled, some of the vitamin C and folate goes into the water; steamed, grilled or baked in its husk, it keeps more. Its carotenoids withstand cooking.
Sources
- Corn, sweet, yellow, raw
- USDA FoodData Central, SR Legacy
- NIH Office of Dietary Supplements, Niacin fact sheet
- Rickman, Barrett and Bruhn, 2007 (fresh, frozen, canned)
- Health Canada, Sodium in Canada
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.