Corn is the common term in North America for Zea mays. This grass is native to the American continent and is the most commonly cultivated grain crop in North America. Corn typically refers to sweet corn varieties as opposed to field corn varieties, unless otherwise specified.
Preparation
Corn may be eaten straight from the ear, canned or frozen. The kernels are usually whole, but they may also be creamed. The preparation method doesn't significantly alter the nutritional value. A serving size of corn for the purposes of determining nutritional value is ½ cup of whole kernels. The weight of this serving size is 128 g, or about 4.5 oz.
Calories
A serving of corn contains a total of 86 calories. Carbohydrates provide 71 calories, proteins provide 10 calories and fat provides five calories. A serving of corn has 4 percent of the daily value (DV) for total calories, 7 percent of the DV for carbohydrates, 5 percent of the DV for protein and 1 percent of the DV for fat.
Carbohydrates
A serving of corn contains about 20 g of total carbohydrates, which consists of 18 g of pure carbohydrates and 2 g of digestible fiber. One gram of carbohydrates contains 3.75 calories, so a serving of corn contains 67 calories from pure carbohydrates. Each gram of digestible fiber contains about two calories, so a serving of corn contains four calories from digestible fiber.
Fat
A serving of corn contains a total of 0.6 grams of fat. Each gram of fat contains nine calories, so a serving of corn contains 5.4 calories. Polyunsaturated fat accounts for 0.3 grams, monounsaturated fat constitute 0.2 grams, and saturated fats make up 0.1 grams. Each serving of corn also contains 9 mg of omega-3 fatty acids and 291 mg of omega-6 fatty acids.
Protein
A serving of corn contains 2.5 g of protein. Each gram of protein contains four calories, so a serving of corn contains 10 calories.
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