Corn
Corn – Nutrition Facts (per 100 grams, cooked)
Calories: 96 kcal
Protein: 3.4 g
Fat: 1.5 g
- Saturated Fat: 0.2 g
- Monounsaturated Fat: 0.4 g
- Polyunsaturated Fat: 0.6 g
Carbohydrates: 21.0 g - Sugars: 4.5 g
- Fiber: 2.4 g
Cholesterol: 0 mg
Sodium: 5 mg
Vitamins in Corn
- Vitamin A: 187 IU (4% DV)
- Vitamin B1 (Thiamine): 0.2 mg (15% DV)
- Vitamin B2 (Riboflavin): 0.1 mg (4% DV)
- Vitamin B3 (Niacin): 1.7 mg (8% DV)
- Vitamin B5 (Pantothenic Acid): 0.8 mg (16% DV)
- Vitamin B6: 0.1 mg (7% DV)
- Vitamin B9 (Folate): 42 µg (11% DV)
- Vitamin B12: 0 µg (0% DV)
- Vitamin C: 5.5 mg (6% DV)
- Vitamin D: 0 IU (0% DV)
- Vitamin E: 0.1 mg (1% DV)
- Vitamin K: 0.3 µg (0% DV)
Minerals in Corn
- Calcium: 3 mg (0% DV)
- Phosphorus: 89 mg (13% DV)
- Magnesium: 26 mg (6% DV)
- Potassium: 218 mg (5% DV)
- Iron: 0.5 mg (3% DV)
- Zinc: 0.6 mg (6% DV)
- Selenium: 0.6 µg (1% DV)
- Copper: 0.1 mg (7% DV)
- Manganese: 0.2 mg (9% DV)
Nutritional Benefits of Corn
- Percent Daily Values (DV) are based on a 2,000-calorie diet.
- Rich in fiber, supporting healthy digestion and gut health.
- Good source of B vitamins, which help energy metabolism and brain function.
- Contains antioxidants like lutein and zeaxanthin, which support eye health and reduce the risk of macular degeneration.
- Provides complex carbohydrates, making it a good energy source for sustained activity.
- Low in fat and naturally cholesterol-free, making it a heart-healthy food choice.