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Corn is a grain known as “Maize” as well. Corn seeds are called kernels. In nutrition, the Corn. Canadian Academy of Sports Nutritionmeasuring serving size for corn is “ear”. A medium ear of corn weighs about 90 grams. One cup of corn kernels contains 29 grams of carbohydrates, 4 grams of fiber, and 5 grams of protein.

Average calories: 136 per on cup of corn kernels.

Corn kernels: one cup












Vitamins found in higher amounts: vitamins B1, B9, C, B3 and B5.

Minerals found in higher amounts: manganese, magnesium, potassium and phosphorus.

Phytonutrients found in higher amounts and their health benefits: the most significant phytochemicals found in corns especially in yellow corns are carotenoids, with lutein and zeaxanthin more than beta-carotene. They are powerful antioxidants with vital impacts on the eyes. Carotenoids reduce age-related eye problems and may help lower blood pressure and risk of cancers.

Other phytonutrients are anthocyanins, caffeic acid, coumaric acid, ferulic acid, syringic acid, vanillic acid, and protocatechuic acid. They have antioxidant, anti-inflammatory, and anti-cancer effects.

Corn contains the storage proteins called zeins, which are used primarily in the manufacture of textile fibers, plastics, and paper coatings.