Is Corn a Healthy Food?

Corn, America's top crop for farmers, is a sweet vegetable -- the edible kernels are removed from ears. The most common colors for corn are yellow and white, although you may also find heirloom varieties that offer pink and red kernels as well. These are usually only available through farmer's markets or by growing them in your garden. This nutritious vegetable offers a variety of vitamins and minerals, making it a healthy food choice.

Calories and Fat

Corn, cooked by boiling, yields 177.1 calories per 1-cup serving. This amount qualifies as two servings of vegetables, according to the U.S. Department of Agriculture. Its Food Guide Pyramid calls for consuming three to five servings of vegetables each day. Corn is a low-fat vegetable, containing only 2.1 g of fat per serving; the suggested fat limit per day is 44 to 78 g, or 20 to 35 percent of the calories in your meal plan. Many people add butter to corn before serving; this adds both fat and calories to the dish, making it less healthy.

Carbohydrates and Fiber

Corn contains 41.2 g of carbohydrates per serving, which accounts for 31.6 percent of the carbohydrates you should consume each day. Corn carbs are quite starchy and fibrous; 1 cup has 4.4 g of fiber. The ideal intake per day of fiber, a nutrient that contributes to the fullness factor of your foods, stands at 25 to 38 g.

Protein

A serving of corn provides you with 5.4 g of protein. As a rule, your meal plan should include 46 to 56 g of protein per day, although your needs may vary based on your lifestyle and nutrition goals. The protein in your diet plays an important role in the development of muscles, and it also helps keep your immune system healthy and functioning at top levels.

Vitamins

Corn makes a smart choice for energy. In addition to the macronutrients in corn that contribute to your energy needs, one serving has 23.5 percent of the daily recommended intake of vitamin B1 -- this vitamin is critical for moving energy to the tissues in your body, as well as metabolizing energy for use. You will also take in 18.9 percent of the folate, or folic acid, you need each day. The folate in corn promotes the health of your heart, and it may also prevent spinal birth defects. One cup of corn contains 16.9 percent of the suggested daily consumption of vitamin C, as well.

Minerals

Including corn in your diet gives you access to a rich source of phosphorus; one serving has 16.9 percent of the amount your body requires daily. Phosphorus is another nutrient important to helping your body use energy efficiently. Additionally, a serving of corn provides 15.9 percent of the manganese and 11.7 percent of the potassium you need in your meal plan each day.