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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, raw yellow corn is a nutritious vegetable providing 86 calories and 3.27g of protein per 100g. It is rich in dietary fiber for digestion and contains essential B vitamins and minerals like magnesium and phosphorus for energy and bone health.
Yellow corn contains about 18.7g of carbohydrates per 100g, primarily in the form of complex carbohydrates. These provide a steady release of energy, making it a better choice than simple sugars, though portion control is important for those monitoring carb intake.
Yellow corn is a significant source of antioxidants, specifically lutein and zeaxanthin. These carotenoids are known to protect the eyes from oxidative damage and may reduce the risk of age-related macular degeneration.
Yes, corn is naturally gluten-free. It is a safe and common alternative for individuals with celiac disease or gluten sensitivity, often used to make gluten-free flour, tortillas, and snacks.
Generally, no. With 18.7g of carbs per 100g, corn is relatively high in starch compared to leafy greens. Most people on a strict ketogenic diet avoid corn to stay within their daily net carb limits.
Yes, you can eat raw yellow corn, especially when it is very fresh and 'milky.' It has a crisp texture and sweet flavor, making it a great addition to salads and salsas without any cooking required.
Common methods include boiling for 3-5 minutes, grilling for a smoky flavor, or steaming to preserve nutrients. You can also roast it in the oven or microwave it in the husk for a quick side dish.
raw yellow corn is a versatile ingredient found in cuisines around the world. With 86 calories per 100g and 3.27 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Store fresh corn in its husk in the refrigerator to slow down the conversion of sugar to starch. It is best consumed within 1-2 days of purchase, as the sweetness fades quickly once harvested.
Look for bright green, tight husks and slightly damp, golden silks. When you peel back the husk, the kernels should be plump, tightly packed, and release a milky liquid when punctured.
Corn can be part of a weight loss diet because its high fiber content helps you feel full longer. However, because it is more calorie-dense than many other vegetables, it should be eaten in moderation as a starch replacement.