scored 81/100
Corn is a starchy grain-vegetable rich in carbohydrates, fiber, and B vitamins, providing sustained energy and supporting metabolic health. It contains bioactive compounds including lutein and zeaxanthin that protect eye health.
10.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 81.
Corn (Zea mays) originated in Mesoamerica and has become a global staple crop. As a whole grain when consumed with its bran and germ, corn delivers complex carbohydrates for sustained energy, making it valuable for active aging and metabolic stability. Fresh or minimally processed corn provides approximately 2.4g fiber per 100g, supporting digestive health and healthy gut microbiota. The grain is notably rich in niacin (vitamin B3), essential for DNA repair and energy metabolism—processes critical for cellular longevity. Corn uniquely concentrates lutein and zeaxanthin, carotenoid antioxidants with strong evidence for age-related macular degeneration prevention. The phosphorus content (75mg/100g) supports bone mineral density, complementing calcium intake for skeletal health. However, processed corn products often lose the nutrient-dense germ and bran; whole corn preparations retain superior micronutrient profiles. Corn's moderate glycemic response depends heavily on preparation method—boiled whole corn has lower impact than refined corn flour. For longevity-focused nutrition, emphasizing whole corn preparations over refined products maximizes antioxidant and fiber benefits while supporting metabolic resilience.
Lutein and zeaxanthin accumulate in the macula, filtering blue light and protecting retinal cells from oxidative damage
Whole corn fiber slows carbohydrate absorption and promotes short-chain fatty acid production in the colon, improving insulin sensitivity
Phosphorus and magnesium work synergistically with dietary calcium to maintain bone matrix structure and mineralization
Niacin (1.6mg/100g) participates in NAD+ synthesis, critical for mitochondrial energy production and neurotransmitter synthesis
Soluble and insoluble fiber prebiotically feed beneficial bacteria, increasing butyrate production for intestinal barrier integrity
Corn's moderate glycemic load and complex carbohydrates are optimally processed during peak digestive enzyme activity mid-day, providing sustained energy without disrupting evening blood glucose or sleep quality
Breaks a fast
Whole corn breaks a fast appropriately; refined corn products should be avoided in early feeding windows to prevent glucose dysregulation
Per 100 g of the default form. Bars show how much higher or lower corn is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Corn is classified as a vegetable. Corn is a starchy grain-vegetable rich in carbohydrates, fiber, and B vitamins, providing sustained energy and supporting metabolic health.
Corn scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Niacin, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.4 g of protein (~5% of the 50 g daily value).
Not really. A 85 g serving provides about 2.1 g of fiber (~7% of the 28 g daily value).
Not really. A 85 g serving has about 10.4 g of net carbs (12.5 g total minus 2.1 g fiber).
Best in the midday. Corn's moderate glycemic load and complex carbohydrates are optimally processed during peak digestive enzyme activity mid-day, providing sustained energy without disrupting evening blood glucose or sleep quality
A typical serving is around 85 g (~72 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating corn alongside several other vegetable sources.
Corn pairs nicely with: Pair with leafy greens (spinach, kale) because lutein bioavailability increases 5-10 fold with dietary fat from olive oil or nuts; Combine with legumes (black beans, lentils) because together they form a complete amino acid profile, improving protein quality for muscle maintenance; Eat with tomatoes and red peppers because lycopene and vitamin C enhance carotenoid absorption and reduce post-meal glucose response; Pair with healthy fats (avocado, nuts, fish) because lipid-soluble antioxidants require dietary fat for absorption in the small intestine.