Corn
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.
Variants (7)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Riboflavin0.12 mg9% DV
- Niacin1.4 mg8% DV
- Thiamin0.07 mg6% DV
- Manganese0.16 mg7% DV
- Copper0.05 mg5% DV
- Magnesium21.9 mg5% DV
- Phosphorus64.1 mg5% DV
- Zinc0.47 mg4% DV
- Potassium201.4 mg4% DV
- Iron0.33 mg2% DV
- Calcium0.56 mg<1% DV
- Lutein & Zeaxanthin~5.1 mg
- Carotenoids~5.1 mg
- Inulin / Prebiotic fibre~2.5 g
Score · 77/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B638% DV
- Niacin13% DV
- Riboflavin11% DV
- Folate10% DV
- Manganese8% DV
Overview
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.
Health Benefits (5)
- Supports eye health and reduces age-related macular degeneration riskstrongLutein and zeaxanthin accumulate in the macula, filtering blue light and protecting retinal cells from oxidative damage
- Maintains stable blood glucose and supports metabolic healthmoderateWhole corn fiber slows carbohydrate absorption and promotes short-chain fatty acid production in the colon, improving insulin sensitivity
- Supports bone health and mineral densitymoderatePhosphorus and magnesium work synergistically with dietary calcium to maintain bone matrix structure and mineralization
- Enhances cognitive function and energy metabolismmoderateNiacin (1.6mg/100g) participates in NAD+ synthesis, critical for mitochondrial energy production and neurotransmitter synthesis
- Promotes digestive health and microbiota diversitymoderateSoluble and insoluble fiber prebiotically feed beneficial bacteria, increasing butyrate production for intestinal barrier integrity
Food Pairings
- ·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
Practical Tips
- ·Choose fresh or frozen whole corn kernels over canned varieties to minimize sodium (up to 350mg per cup in canned products) and preserve heat-sensitive B vitamins
- ·Store fresh corn in the refrigerator in husks for up to 3 days; freezing blanched kernels preserves lutein content for 8+ months
- ·Boil rather than microwave to reduce phytic acid (antinutrient) by 50%, enhancing mineral bioavailability—boil 15-20 minutes in unsalted water
- ·Avoid frequent consumption of refined corn products (corn flour, high-fructose corn syrup) which lack germ and bran; prioritize whole corn or polenta
- ·Consume with black pepper (piperine) to increase lutein absorption by enhancing intestinal permeability
Optimal Timing
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
Whole corn breaks a fast appropriately; refined corn products should be avoided in early feeding windows to prevent glucose dysregulation
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about corn
What is corn?
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.
Is corn healthy?
Corn scores 77/100 in Formulate, making it a solid 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.
Is corn high in protein?
Not particularly. A 85 g serving provides about 2.4 g of protein (~5% of the 50 g daily value).
Is corn high in fiber?
Not really. A 85 g serving provides about 2.1 g of fiber (~7% of the 28 g daily value).
Is corn keto-friendly?
Not really. A 85 g serving has about 10.4 g of net carbs (12.5 g total minus 2.1 g fiber).
When is the best time to eat corn?
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
How much corn should I eat?
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.
What pairs well with corn?
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.