Yellow sweet corn is a source of vitamins, minerals and antioxidants. Like most vegetables, it is also low in fat and contains no cholesterol. Values below are for one medium ear of yellow sweet corn. White corn is typically lower in minerals, vitamins and antioxidants. Dietary Reference Intake (DRI) percentages are for adults under the age of 50.
Calories and Carbohydrates
One ear of sweet corn supplies 88 calories. Most of these calories come from the 19.1 g of carbohydrates in one ear. The sweet flavor of corn comes from its 6.4 g of sugar. The majority of this sugar is in the form of glucose. Fructose and sucrose are also present in corn.
Protein and Fat
One ear of corn contains 3.3 g of protein. Small amounts of 18 different amino acids are present in sweet corn. One ear of corn contains 1.38 g of fat, which is less than 5 percent of the DRI.
Fiber
One ear of sweet corn provides 2 g of fiber. The DRI for fiber is 14 g per 1,000 calories, so one ear provides approximately 7 percent of the DRI for an adult on a 2,000-calorie-per-day diet.
Vitamins
Sweet corn provides numerous B vitamins. One ear supplies more than 10 percent of the DRI for thiamin, niacin, pantothenic acid and folate. These vitamins assist with the metabolism of protein, fat and carbohydrate. Sweet corn supplies very little of the vitamins C, A and E; it also provides no vitamin D.
Minerals
Sweet corn is also a source of essential minerals. One ear provides 13 percent of the DRI of phosphorus and 14 percent of potassium. One ear also supplies 38 mg of magnesium, which is 9 percent of the DRI for men and 12 percent of the DRI for women.
Antioxidants
Along with providing vitamins and minerals, yellow corn is also a source of lutein, an antioxidant important for healthy eyes and skin. There is currently no DRI for lutein, but yellow corn and green leafy vegetables are among the richest sources of this antioxidant. Because lutein is found in the pigment of these vegetables, it is abundant only in yellow corn. White sweet corn contains very little lutein.
Member Comments