scored 59/100
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.
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 59.
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.
Lutein and zeaxanthin accumulate in the macula of the retina, providing photoprotection against oxidative damage from blue light and UV radiation
Niacin (3.6mg per 100g) serves as a coenzyme in NAD+ dependent pathways essential for ATP production and mitochondrial function
Magnesium (127mg per 100g) is essential for bone mineralization, regulates calcium metabolism, and supports muscle function
Polyphenols and phytosterols in corn reduce oxidative stress markers and inflammatory cytokines in metabolic tissues
Selenium (15.5mcg per 100g) is incorporated into glutathione peroxidase and thioredoxin reductase, critical for thyroid hormone metabolism
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
Breaks a fast
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.
Per 100 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.
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.
Corn Grain scores 59/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Copper, Thiamin, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 4.7 g of protein (~9% of the 50 g daily value).
Not really. A 50 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
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).
Corn Grain is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Not really. A 50 g serving has about 37.1 g of net carbs (37.1 g total minus 0 g fiber).
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
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 — most adults benefit from rotating corn grain alongside several other grain sources.
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.
Encyclopedia entries that supply the same signature nutrients corn grain contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients corn graincontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.