Corn Grain
Corn grain is a starchy cereal grain rich in carbohydrates, B vitamins, and minerals like magnesium and phosphorus. It provides moderate protein and contains bioactive compounds including lutein and zeaxanthin with antioxidant properties.
Nutrition Β· per ~50 g serving Β· β ΒΌ cup cooked
- Thiamin0.19 mg16% DV
- Vitamin B60.21 mg12% DV
- Niacin1.8 mg11% DV
- Riboflavin0.10 mg8% DV
- Copper0.16 mg17% DV
- Magnesium63.5 mg15% DV
- Selenium7.8 mcg14% DV
- Manganese0.24 mg11% DV
- Zinc1.1 mg10% DV
- Phosphorus105.0 mg8% DV
- Iron1.4 mg8% DV
- Potassium143.5 mg3% DV
- Sodium17.5 mg<1% DV
- Calcium3.5 mg<1% DV
- Polyunsaturated Fat1.1 g
- Monounsaturated Fat0.63 g
- Saturated Fat0.33 g
- Lutein & Zeaxanthin~3.0 mg
- Carotenoids~3.0 mg
- Phytosterols~75 mg
- Glutathione~7.5 mg
- Polyphenols~75 mg
Score Β· 62/100
Vitamins & minerals packed in relative to calories β 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 β 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 β gentler on blood sugar.
- Copper35% DV
- Thiamin32% DV
- Magnesium30% DV
- Selenium28% DV
- Vitamin B625% DV
Overview
Corn (Zea mays) originated in Mesoamerica and is now the world's most widely produced grain crop. As a staple carbohydrate source, corn grain delivers sustained energy through complex carbohydrates and supplies essential micronutrients including niacin (vitamin B3), magnesium, and phosphorus critical for metabolic function and bone health. The grain contains lutein and zeaxanthin, xanthophyll carotenoids concentrated in yellow corn varieties that accumulate in retinal tissue. While whole corn grain is high in carbohydrates, it provides polyphenols and phytosterols with anti-inflammatory properties. Corn's selenium content supports thyroid function and antioxidant defense. The polyunsaturated fat content (2.16g per 100g) includes omega-6 linoleic acid important for cell membrane integrity. Note that refined corn products lack fiber; whole corn or corn with germ/bran retained offers superior nutritional density. For longevity-focused nutrition, corn works best as part of a balanced diet rather than a dominant carbohydrate source, particularly when combined with protein and healthy fats to moderate glycemic impact.
Health Benefits (5)
- Supports eye health and age-related macular degeneration preventionstrongLutein and zeaxanthin accumulate in the macula of the retina, providing photoprotection against oxidative damage from blue light and UV radiation
- Promotes energy metabolism and nervous system functionstrongNiacin (3.6mg per 100g) serves as a coenzyme in NAD+ dependent pathways essential for ATP production and mitochondrial function
- Supports bone mineral density and magnesium homeostasisstrongMagnesium (127mg per 100g) is essential for bone mineralization, regulates calcium metabolism, and supports muscle function
- Antioxidant and anti-inflammatory supportmoderatePolyphenols and phytosterols in corn reduce oxidative stress markers and inflammatory cytokines in metabolic tissues
- Thyroid function and selenoprotein synthesismoderateSelenium (15.5mcg per 100g) is incorporated into glutathione peroxidase and thioredoxin reductase, critical for thyroid hormone metabolism
Food Pairings
- Β·Pair with beans or legumes because complementary amino acid profiles create complete protein; lysine-rich beans compensate for corn's relative lysine limitation
- Β·Combine with olive oil or avocado because fat-soluble carotenoids (lutein, zeaxanthin) require dietary fat for absorption and bioavailability
- Β·Serve with tomatoes or red peppers because lycopene and vitamin C enhance overall antioxidant capacity and reduce postprandial glycemic response
- Β·Mix with leafy greens because magnesium in corn works synergistically with folate and chlorophyll for cardiovascular and cognitive health
Practical Tips
- Β·Choose whole corn kernels or corn with germ retained over refined cornmeal or degermed corn products to preserve fiber, magnesium, and phytochemical content
- Β·Cook corn al dente rather than extended boiling to minimize nutrient leaching into cooking water; steaming or roasting preserves carotenoids better
- Β·Store dried corn in cool, dry conditions in airtight containers; whole kernels remain stable for 6-12 months, but ground products oxidize more rapidly
- Β·Consume corn as part of mixed meals with protein and healthy fat to moderate blood glucose response and extend satiety
- Β·Consider corn tortillas made from nixtamalized corn (treated with lime/calcium hydroxide) for enhanced bioavailability of niacin and calcium compared to non-nixtamalized products
Optimal Timing
Corn's moderate-to-high glycemic load is best consumed at midday with mixed meals containing protein and fat to stabilize glucose and provide sustained energy without evening blood sugar spikes
- Β· fasting state (no glucose-moderating nutrients)
- Β· immediately pre-workout (slow digestion relative to quick glucose needs)
Not suitable for fasting windows due to carbohydrate density. Optimal when combined with protein source (beans, fish, poultry) and healthy fat (nuts, olive oil) for balanced nutrient absorption.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other grains
PerΒ 100Β g of the default form. Bars show how much higher or lower corn grain is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about corn grain
What is corn grain?
Corn Grain is classified as a grain. Corn grain is a starchy cereal grain rich in carbohydrates, B vitamins, and minerals like magnesium and phosphorus.
Is corn grain healthy?
Corn Grain scores 62/100 in Formulate, making it a moderate choice. Its strongest contributions come from Copper, Thiamin, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is corn grain high in protein?
Not particularly. A 50 g serving provides about 4.7 g of protein (~9% of the 50 g daily value).
Is corn grain high in fiber?
Not really. A 50 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in corn grain?
In a 50 g serving, corn grain is highest in Copper (~17% DV), Thiamin (~16% DV), Magnesium (~15% DV), Selenium (~14% DV), Vitamin B6 (~12% DV).
Is corn grain gluten-free?
Corn Grain is naturally gluten-free, though cross-contamination during milling and processing is common β look for certified gluten-free packaging if you're sensitive.
Is corn grain keto-friendly?
Not really. A 50 g serving has about 37.1 g of net carbs (37.1 g total minus 0 g fiber).
When is the best time to eat corn grain?
Best in the midday. Corn's moderate-to-high glycemic load is best consumed at midday with mixed meals containing protein and fat to stabilize glucose and provide sustained energy without evening blood sugar spikes
How much corn grain should I eat?
A typical serving is around 50 g (~183 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating corn grain alongside several other grain sources.
What pairs well with corn grain?
Corn Grain pairs nicely with: Pair with beans or legumes because complementary amino acid profiles create complete protein; lysine-rich beans compensate for corn's relative lysine limitation; Combine with olive oil or avocado because fat-soluble carotenoids (lutein, zeaxanthin) require dietary fat for absorption and bioavailability; Serve with tomatoes or red peppers because lycopene and vitamin C enhance overall antioxidant capacity and reduce postprandial glycemic response; Mix with leafy greens because magnesium in corn works synergistically with folate and chlorophyll for cardiovascular and cognitive health.
Supplements that mirror Corn Grain's nutrient profile
Encyclopedia entries that supply the same signature nutrients corn grain contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Corn Grain
These are the nutrients corn graincontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.