- 100 grams of raw corn contains 86 calories.
- Calories in cooked corn change depending on the preparation method.
- Corn is a good source of fiber, carbohydrates, and other micronutrients.
- Corn is helpful in weight loss and boosting immunity.
Are you looking to lose weight without having to deprive yourself of all the delicious foods you love? If so, you're in luck! Corn is a surprisingly nutritious and filling food that can help you to lose weight without having to sacrifice taste. In this blog, we'll explore the nutritional benefits of corn, how it can help you with weight loss, and the best ways to incorporate it into your diet. So, if you're looking for a healthy, low-calorie snack or meal, you may want to consider adding some corn to your diet. Let's get started!
Corn nutrition facts
Corn contains several vitamins and minerals that are essential for health. These include vitamins C, vitamin B6, folate, magnesium, and potassium, zinc, iron. In addition, corn is low in fat and calories, making it an excellent choice for people looking to maintain a healthy weight. The below table shows corn’s nutritional value per 100 grams of serving.
|Nutrient||Amount per 100 grams|
|Dietary fiber (g)||2|
|Vitamin C (mg)||7|
Download the HINT app and track your calories consumed from corn.
Benefits of eating corn1
Eating corn is not only a delicious and versatile food, but it also offers a variety of health benefits.
Corn is a good source of fiber
Corn also contains a type of starch known as resistant starch. This type of starch resists digestion and ends up being fermented by bacteria in the large intestine. Some research suggests that resistant starch help with improving gut microbes.
Relatively low in calories
A cup of cooked corn contains only about 100 calories, making it a great addition to any weight loss diet. Just be sure to cook it healthily, such as steaming or grilling, to maximize its nutritional benefits.
Rich source of nutrients
Corn nutrients and phytochemicals include vitamins (A, B, E, and K), minerals (Mg, P, and K), phenolic acids (ferulic acid, coumaric acid, and syringic acid), carotenoids and flavonoids (anthocyanins), and dietary fiber.1 Corn has the highest total antioxidant activity among all common grains such as rice, wheat, and oats.
Protects from many diseases
The consumption of corn has been linked to the reduced risk of chronic diseases including cardiovascular disease, type 2 diabetes, obesity, and cancers, and with the improvement of digestive tract health.
Corn is often thought of as a starchy vegetable and therefore, many people believe that it is not suitable for weight loss. However, corn has many properties that make it an ideal food for those trying to lose weight. But remember portion control is the key.
Corn is a great food for people who want to lose weight because of its high fiber and low-calorie values.
The results of a large study conducted in the US suggest that a diet rich in fiber and containing more whole grains, such as sweet corn, aids in maintaining optimal body weight. Furthermore, it was observed that replacing carbohydrates with resistant starch (commonly found in corn) resulted in decreased fat storage. This could indicate its potential for weight loss. Therefore, it is reasonable to suggest that sweet corn can be beneficial for weight loss.1
Corn is also a good source of fiber, which can help keep you fuller for longer, making it easier to stick to a healthy diet.
Different varieties of corn
Popcorn, sweet corn, boiled sweet corn, and roasted corn, are most popularly consumed, but refined corn products are also frequently used as ingredients in processed food. These include corn flour, corn syrup, corn oil, corn flakes, baby corn, frozen corn, corn tortillas, and cornmeal. Are these recipes and products suitable for weight loss? Let's find out.
One small cup of boiled sweet corn has 116 kcals, 15.8 grams of carbohydrates, 3.2 grams of protein, and 4.4 grams of fats. Boiled sweet corn is a good source of dietary fiber, thiamin, niacin, folate, vitamin C, lutein, and zeaxanthin. It helps boost immunity and aids in weight loss.
Is boiled sweet corn good for weight loss?
Boiled sweet corn helps lose weight as it is high in fiber, complex carbohydrates, and protein. Boiled sweet corn provides satiety to the stomach which reduces hunger and reduces overeating. However, it is important to note that other dietary and lifestyle changes are necessary for successfully losing weight.
1 piece (100 grams) of roasted corn has 96 calories, 18 grams of carbohydrates, 3.1 grams of protein, and 1.3 grams of fats. Roasted corn is a good source of thiamin, niacin, folate, and vitamin C. It helps manage diabetes and aids in weight loss.
Is roasted corn good for weight loss?
Yes. Roasted corn is good for weight loss, as the nutritional value does not decrease by roasting. It helps improve digestive health. It is low in calories, relatively low in carbohydrates, and provides some dietary fiber. Eating roasted corn with other healthy foods, such as lean proteins, fruits, and vegetables, can help you reach your weight-loss goals.
Are cornflakes good for weight loss? No, cornflakes are not good for weight loss. While cornflakes are a low-calorie, low-fat food, they are high in sugar and processed carbohydrates, which can lead to weight gain. Additionally, cornflakes are not high in fiber or protein, two important nutrients for weight loss.
4. Corn flour
Is made by finely grinding the corn kernels. It is healthy when whole corn is taken to prepare flour.
Is corn flour good for weight loss?
Corn flour can be a beneficial source of carbohydrates for weight loss, as it is a complex carbohydrate and contains dietary fiber, which helps to keep you feeling full and satisfied.
5. Frozen corn
Frozen corn kernels are corn kernels that are stored in frozen form for longer shelf life. They are basically ready-to-use corn kernels.
Are frozen corn kernels good for weight loss?
Frozen corn kernels are a good option for weight loss, they can be used whole or can be incorporated into any other recipes like corn upma, and corn poha which are also healthy options for weight loss. However, as with any other food, fresh corn kernels should be the first option, and remember to consume them in moderation as part of an overall balanced diet.
6. Fried corn
Fried corn has added calories as oil is used to fry the kernels. Deep frying or shallow frying will lead to the addition of fats, and also some of the nutritional benefits are lost.
Is fried corn good for weight loss?
Fried corn is not the best food choice for weight loss as it is high in calories and fat and does not provide much in terms of nutrition. You can opt for a healthier option such as boiled sweet corn or roasted corn, or incorporate them into your healthy breakfast like upma, poha, or dosa.
7. Baby corn
Harvested early while the stalks are still small and immature. It typically is eaten whole cob in contrast to mature corn.
Is baby corn good for weight loss?
Yes. Baby corn is not necessarily a "diet food," but it can be a part of a healthy, balanced diet for weight loss. It is low in calories and fat and provides a good source of fiber. Additionally, it is a good source of essential vitamins and minerals, including vitamin C, magnesium, and iron. Overall, highly nutritious, they can be used in salads and soups which are healthy alternatives for weight loss.
Some corn recipes and their Calories:
|Moong sprouts corn salad (1 small cup||35|
|Corn tomato spinach soup (1 small cup)||43|
|Lettuce corn tomato salad (1 small cup)||48|
|Grilled corn salad (1 small cup)||74|
|Dalia corn dhokla (1 small piece)||79|
|Tomato corn soup (1 medium cup)||80|
|Corn palak tikki (1 small piece)||81|
|Sweet corn vegetable soup (1 medium cup)||84|
|Sooji corn cutlet (1 small piece)||84|
|Cucumber tomato corn peanut salad (1 small cup)||87|
|Corn cutlet (1 medium piece)||88|
|Corn dosa (1 medium piece)||88|
|Potato corn balls (1 small piece)||89|
|Palak corn (1 small cup)||94|
|Roasted corn (1 piece)||96|
|Poha and corn upma (1 small cup)||109|
|Sauteed broccoli corn salad (1 small cup)||109|
|Boiled sweetcorn (1 small cup)||116|
|Corn vada (1 large piece)||135|
|Masala corn (1 small cup)||139|
|Corn spinach paratha (1 large piece)||151|
|Corn fried rice (1 medium cup)||191|
|Mushroom corn fried rice (1 medium cup)||201|
|Sweet corn chicken soup (1 medium cup)||202|
|Corn upma (1 medium cup)||202|
|Corn peas upma (1 medium cup)||207|
|Corn methi pulao (1 medium cup)||213|
|Corn palak pulao (1 medium cup)||214|
|Corn pulao (1 medium cup)||221|
|Corn capsicum khichdi (1 medium cup)||233|
|Mushroom and corn pizza (150 grams)||312|
Download the HINT app and sign up for an instant diet plan for managing weight and tracking your calories consumed from various recipes.
As with most things in life, balance and moderation are key. Make it a point to have corn in moderation along with a good source of protein, and fiber.
So, let's get started on the journey to better health with the HINT app.
Frequently asked questions
1. Can a diabetic patient have corn?
Yes. One with diabetes can have corn either in roasted or boiled form, but it should be in moderation. Corn can be high in carbohydrates, so it is important to monitor the portion size and to include other nutritious foods in the meal.
Yes. Hypertensive patients can have corn, as it is low in sodium content. Ensure you don’t add extra salt from the top while roasting or boiling it. Additionally, it's best to choose fresh corn instead of frozen or canned corn with added salt or fat.
3. Is it ok to include corn in a diet for hypothyroidism?
Yes. Corn in roasted form can be taken but in limited amounts.
4. Is corn good for PCOS?
It depends on how it is prepared. Eating corn on the cob is a good option for people with PCOS as it is a low-glycemic food and contains fiber, which helps to regulate your blood sugar levels. Popcorn is also a good option as it is low in calories and high in fiber. However, it is important to note that too much-processed corn such as chips, tortilla chips, and corn flakes can be high in calories and have a high glycemic index, which can be detrimental for people with PCOS.
5. Does corn help in increasing immunity?
Yes, corn can help increase immunity. Corn is packed with vitamins and minerals that can boost the immune system, such as vitamin A, vitamin C, vitamin E, zinc, and selenium. Additionally, it is a good source of dietary fiber and antioxidants, both of which can help enhance the immune system.
No. Corn is not typically thought of as a muscle-building food, but it does contain some essential nutrients that can help with muscle-building. Corn is high in carbohydrates, which can help provide energy and fuel for building muscle. It is also a good source of fiber and protein, which are both necessary for building and maintaining muscle. Additionally, corn contains B vitamins, which are important for muscle metabolism and energy production.
- Siyuan, S., Tong, L., & Liu, R. (2018). Corn phytochemicals and their health benefits. Food Science and Human Wellness, 7(3), 185-195.