Corn has many nutritional benefits. It is a source of antioxidants and dietary fiber, and it may help the digestive system. However, there may also be some risks.

Through selective breeding, farmers have steadily domesticated corn over time, changing its size, color, and flavor in the process.

While corn may offer some health benefits, such as providing a source of fiber and antioxidants, there may also be some health concerns associated with eating corn.

Read on to learn more about the possible health benefits and risks of corn, as well as some tips for preparing and eating corn.

Most people think of corn as sweet yellow corn, a large form of maize. 85 grams (g) of fresh raw sweet corn contains around:

  • 72.2 calories
  • 6.26 g of total sugars
  • 12.5 g carbohydrate
  • 1.38 g fat
  • 2 g dietary fiber
  • 2.37 g protein
  • 0.85 milligrams (mg) calcium
  • 0.33 mg iron
  • 21.9 mg magnesium
  • 63.8 mg phosphorus
  • 201 mg potassium
  • 0.16 mg manganese
  • 0.067 mg thiamin
  • 0.117 mg riboflavin
  • 1.35 mg niacin
  • 0.128 mg vitamin B6
  • 2.13 micrograms (mcg) biotin

Corn offers several potential health benefits.

Antioxidants

Some corn varieties are good sources of antioxidants, including a group of antioxidants called carotenoids.

Antioxidants combat the effects of harmful free radicals in the body. Research suggests that free radicals may play a role in the aging process and the development of various chronic diseases.

Dietary fiber

Corn is a source of dietary fiber.

However, the amount of fiber in corn is often lower than that from other sources of fiber.

Possible health benefits of fiber include:

  • supporting digestion
  • reducing the risk of constipation
  • aiding weight loss or maintenance by helping with feelings of fullness
  • reducing the risk of cardiovascular problems
  • reducing cholesterol levels
  • reducing the risk of type 2 diabetes

Gluten-free

Although corn is considered a grain and a statchy vegetable, it is also gluten-free.

This means that it may be a suitable option for people with celiac disease or gluten intolerance who want to add grains to their diet.

A person can speak with a medical professional for more information about whether they recommend adding corn to their diet.

The primary health concern that nutrition advocates have with corn is that it may act as a filler, which can result in some people consuming too many carbohydrates and too few more nutrient-dense foods.

Other health concerns regarding corn include the following:

  • GMO corn: Some natural health advocates argue that GMO corn is dangerous. Most corn in the United States is GMO corn. Further research is needed to assess the potential risks associated with consuming GMO corn.
  • High sugar content: Corn does contain naturally occurring sugars, but the amounts are comparable with those present in other starchy vegetables, though slightly higher. Sweet corn may be suitable for people with diabetes, but it is best to speak with a doctor for advice before adding corn to the diet.
  • High-fat dishes: Naturally, corn is not high in fat. However, many people prepare it in a way that increases the fat content. Adding butter and other fats or oils to corn can turn it into a high fat, high calorie food.

If a person wishes to add corn to their diet but has concerns about the possible risks, they can speak with a medical professional for more information.

Most people prefer to eat corn after cooking it, often with butter, oils, and seasonings. It is also possible to eat corn raw.

The kernels can add texture to salads, soups, and casseroles. Some tips for preparing and storing corn include the following:

  • Store uncooked corn in the refrigerator for up to 2 days. It may last longer if it is in an airtight container.
  • Remove kernels from the cob and store in a freezer for up to 12 months.
  • When using prepackaged corn, check for the “best by” or “best if used by” date.

Corn has several possible health benefits, such as providing a source of fiber and antioxidants. However, it is not particularly rich in any specific nutrient and contains less fiber than other foods.

It may be suitable for people with diabetes, celiac disease, and gluten intolerance. However, if a person wishes to add corn to their diet, it is best to first speak with a medical professional for more information.