Corn has gotten a bad rap lately with the increased awareness of genetically modified crops (over 70% of all corn in US grocery stores has been modified) and the ill effects of high fructose corn syrup. However, non-GMO, fresh-grown corn can be a very nutritious staple in your diet. It is a vegetable, but is higher in starch, like potatoes and peas, so it is often included in the grains category when thinking about meal planning. Corn contains a variety of antioxidant phytonutrients. Fiber content is one of the benefits of corn, making it great for digestive health and blood sugar control. Just be sure to chew well or pulverize in the NutriBullet in order to reap these benefits.

Selection Process

Corn is sold frozen, canned, fresh (out of the husk), and fresh (with the husk). First, be sure the corn is not genetically modified. When choosing canned, make sure to drain and rinse before using to remove any excess sodium. Canned corn is slightly less nutritious due to the canning process. When buying fresh corn, look for corn whose husks are fresh, green and not dry. The husk should surround the ear, but not fit too loosely.Take a look at the kernels by gently pulling back on part of the husk. The kernels should be plump and tightly arranged in rows.

Nutrition Facts

Serving Size: 1 cup (145.0 g)

Amount Per Serving

Calories: 124.7

% Daily Value*

Total fat 2.0g 3.0%

Saturated Fat 0.5g 2.4%

Trans Fat 0.0g

Cholesterol 0.0mg 0.0%

Sodium 21.8mg 0.0%

Total Carbs 27.1g 9.0%

Dietary Fiber 2.9g 11.6%

Sugars 9.1g

Alcohol 0.0g

Protein 4.7g

Vitamin A 5.4% Vitamin C 16.4%
Calcium 0.3% Iron 4.2%
Vitamin D 0.0% Vitamin E 0.3%
Vitamin K 0.5% Thiamin 15.0%
Riboflavin 4.7% Niacin 12.8%
Vitamin B-6 6.7% Folate 15.2%
Vitamin B-12 0.0% Panto. acid 10.4%
Phosphorus 12.9% Magnesium 13.4%
Zinc 4.4% Selenium 1.2%
Copper 3.9% Manganese 11.8%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.