📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 86 kcal | 4% | |
| Carbohydrates | 18.7g | 6% | |
| Dietary fibre | 2.0g | 7% | |
| Sugars | 3.2g | — | |
| Glycaemic Index (GI) | 52 — Low | — | |
| Lutein + Zeaxanthin | 1355µg | — | |
| Thiamine (B1) | 0.20mg | 14% | |
| Folate | 42µg | 11% | |
| Potassium | 270mg | 6% | |
| Phosphorus | 89mg | 9% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Corn is one of the richest sources of lutein and zeaxanthin — the carotenoids that accumulate in the macula of the eye and provide critical protection against age-related macular degeneration (AMD) and cataracts. Yellow corn specifically provides 1,355µg per 100g — more than most vegetables.
Corn's insoluble fibre adds bulk to stool, speeds intestinal transit and feeds fermentative gut bacteria. The outer kernel (pericarp) is notably resistant to digestion, providing prebiotic effects throughout the colon.
Corn provides meaningful thiamine (B1), niacin (B3) and folate — the B vitamins essential for energy metabolism, nervous system function and DNA synthesis. These are the same nutrients historically lacking when corn was the primary food staple (causing pellagra before niacin availability was understood).
Fresh sweetcorn provides 42µg folate per 100g (11% RDI) — meaningful toward the 400–600µg daily target for women of childbearing age. Combined with its low calorie density, corn is a practical pregnancy-friendly food.
⚠️ Who should limit or avoid
Corn allergy is uncommon but is a recognised IgE-mediated allergy. Cross-reactivity with grass pollens means people with grass pollen allergy may experience oral allergy syndrome symptoms with fresh corn.
Corn contains fructans and is moderate-FODMAP. People with IBS may experience bloating and gas from large servings of corn, particularly canned corn. A half-cob (60g) is typically tolerated — test individual response.
While whole corn has a low GI of ~52, a full cob can contain 25–30g of carbohydrates. People with diabetes should count corn as a carbohydrate serve alongside rice, bread or potato rather than as a free vegetable.
Corn kernels are generally safe for dogs in small amounts, but corn cobs are a serious choking and intestinal blockage hazard for pets. Never give pets corn cobs — they cannot be digested and are a common veterinary emergency.
🔬 Possible side effects
Corn's outer pericarp layer is resistant to digestion and will appear in stool — this is entirely normal and is actually beneficial as the undigested fibre feeds colon bacteria. Not a cause for concern.
Large quantities of corn can cause gas due to its fermentable fibre content. A standard serving (one cob or half-cup kernels) is generally well-tolerated by most people.
🛒 How to buy corn
Fresh corn should have bright green, tightly wrapped husks. Peel back a small section and look for plump, tightly spaced kernels in even rows. The silk at the top should be slightly moist and cream-to-light-brown — not completely dried out or black. Dark black silk means over-mature.
Fresh corn smells sweet and grassy. Squeeze through the husk — you should feel firm, densely packed kernels. Gaps or soft spots indicate over-mature or damaged corn. Any sour or fermented smell means it's past its best.
Corn's sugars convert rapidly to starch after harvest — sweetness and flavour peak within hours of picking and decline noticeably within 24–48 hours. Farm-direct or farmers' market corn picked that morning is dramatically superior to supermarket corn. If buying from supermarket, cook the same day.
🧊 Storage tips & shelf life
Fresh corn should not be stored at room temperature — sugars convert to starch rapidly at room temp. Only keep at room temperature if cooking within a few hours of purchase.
Keep husks on until cooking — they protect the kernels from drying out. Store in the crisper in a bag. Even refrigerated, quality declines after 2 days. Eat corn as fresh as possible for best flavour and nutrition.
Blanch cobs 2 minutes in boiling water, cool in ice bath, cut kernels from cob, freeze flat on tray then bag. Alternatively buy pre-frozen — commercially frozen corn is blanched at peak ripeness and often more nutritious than stored fresh corn.
📖 About corn — complete guide
Corn is simultaneously one of the most nutritious whole foods (as fresh sweetcorn) and the raw material for some of the least nutritious components of the modern diet (high-fructose corn syrup, cornflakes, corn chips, corn-based ultra-processed snacks). This paradox makes corn a particularly instructive case study in the difference between whole food and processed food — the transformation from whole corn to corn syrup involves entirely removing every nutritional component except sugar.
The specific carotenoid profile of corn sets it apart nutritionally. Yellow corn contains lutein and zeaxanthin — the two carotenoids that selectively accumulate in the macula of the human eye and provide the primary dietary protection against age-related macular degeneration, the leading cause of blindness in Australians over 50. At 1,355µg per 100g, corn is a more practical everyday source of these eye-protective carotenoids than many supplements, and absorption is enhanced when corn is eaten with fat (such as butter or avocado).