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Food

Corn

Foods / Corn

About This Food

Description

When you hear corn, it's likely to think GMO. Unfortunately, most of the corn grown in the U.S. is genetically modified.

Thought to have originated as a wild grass in Mexico and Central America, corn is generally yellow, white or bi-colored; other varieties range from blue or black to red.

Although corn is a true grain, it differs from other grains in that its kernels are larger and softer, and they can be eaten fresh or like a vegetable.

 While corn is considered "gluten-free" and safe for people with Celiac disease, it does contain prolamins - peptides that can produce a negative immune response.

Glycemic Index=54
Glycemic Load=9
Antioxidant Score* (ORAC)=728 and 413

 *Corn, sweet, yellow raw (728) and corn, sweet, yellow, packed in brine (413)

Selecting & Storing

Warm temperatures convert the sugar in the kernels into starch, so choose corn that has been kept cool. The husks should be tight and green and the kernels at the tip should be smaller (large kernels at the tip are a sign of overmaturity), but still plump.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • High Protein Diet
  • Low FODMAP Diet
  • Low Oxalate Diet
  • Pescetarian Diet
  • Vegetarian Diet
Benefits
Excellent Source of
  • Thiamin
Good Source of
  • Fiber
  • Magnesium
  • Potassium
  • VitaminC
  • Folate
  • Niacin
  • Phosphorous
  • Manganese
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Nuts
  • No Soy
  • No Dairy
  • No Poultry
  • No Gluten
  • No Yeast
  • No Peanuts
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Legumes
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

Chart Icon. View Calorie Breakdown

Calories: 132

Omega-6 / Omega-3 ratio: 33 : 1

Macronutrients
Amount
Total Fat
1.82 g
Saturated Fat
0.28 g
Monounsaturated Fat
0.53 g
Polyunsaturated Fat
0.86 g
Trans Fat
0.01 g
Essential Fatty Acids (Omega-3)
25 g
ALA
25 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
29.29 g
Net Carbohydrate
25.13 g
Sugars
4.96 g
Fiber
4.16 g
Protein
4.96 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
287.98 IU
6%
Vitamin C
10.47 mg
17%
Vitamin D
0 IU
0%
Vitamin E
0.11 IU
0%
Vitamin B6
0.08 mg
4%
Vitamin B12
0 mcg
0%
Vitamin K
0.46 mg
1%
Folate
70.84 mcg
18%
Niacin
2.62 mg
13%
Riboflavin
0.09 mg
5%
Thiamin
0.31 mg
21%
Choline
35.42 mg
6%
Minerals
Calcium
3.08 mg
0%
Copper
0.08 mg
4%
Iron
0.8 mg
4%
Magnesium
56.98 mg
14%
Manganese
0.25 mg
12%
Phosphorous
137.06 mg
14%
Potassium
415.8 mg
12%
Selenium
0.92 mcg
1%
Sodium
23.1 mg
1%
Zinc
0.69 mg
5%
Phytonutrients
Alpha-carotene
24.64 mcg
Beta-carotene
72.38 mcg
Beta-cryptoxanthin
177.1 mcg
Lutein + zeaxanthin
991.76 mcg
Lycopene
0 mcg

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