Corn Nutrition 101

Kristen Keen | The Upside Blog by

by | Read time: 2 minutes

When corn is in season, you’ll often see overflowing piles of crisp ears at every grocery and farmers market, but are these farm favorites good for you? For a vegetable, there’s certainly a lot of unwarranted debate around its health benefits. Here, we’re going to go over some surprising corn nutrition facts as well as some a-maize-ing recipes to help you incorporate this wholesome grain into your meal routine.

Top View of Grilled Corn Surrounded by Cilantro and Cut Limes on Black Background | Vitacost Blog

Corn nutrition benefits

There’s more to corn than meets the eye (or should I say ear). It turns out there are at least six major types of corn (dent, flint, pod, flour, sweet and popcorn), offering a rainbow of color options. Each variety provides nutrients like fiber, protein, potassium, vitamin C, folate and magnesium, and is low in fat, sodium free and cholesterol free.

Not only is corn is packed with tons of nutrients, vitamins and minerals, it also makes a tasty addition to any meal or snack. To get the biggest nutritional bang for your buck, pair corn with foods that contain vitamin C and iron, like a swiss mushroom burger, to maximize nutrient absorption.


Fresh vs. frozen

Just because you can’t buy fresh doesn’t mean you need to pass on other options. You’ll find a similar nutrient profile in the frozen and canned varieties at your local grocery store. When choosing canned corn, reach for one that specifies ‘no salt added’ to stay in control of your sodium intake.


How to preserve corn

Before winter rolls in, preserve excess corn by freezing or canning it. Using an airtight bag or vacuum sealer, you can freeze corn on or off the cob—whichever way you prefer. At the end of the summer, my family loves to get together and freeze corn for the upcoming season.


Recipes for corn

When it comes to cooking corn, the sky is the limit. Some favorites in my family are corn fritters, corn bread, corn salsa and corn salads, but there are hundreds of ways to enjoy this vibrant veggie. Tempt your taste buds with one of these delicious corn recipes that go way beyond the cob:

  1. Coconut Ghee Glazed Mexican Street Corn
  2. Baked Mexican Street-Style Corn on the Cob
  3. Grilled Corn Salad
  4. Vegetable Corn Succotash
  5. Corn Chowder
  6. Sheet Pan Shrimp and Corn Tacos
  7. Plant-Based Pineapple Fried Rice
  8. BBQ Taco Stuffed Sweet Potatoes
  9. Smoked Corn & Tomatillo Salsa
  10. Vegan Cornbread Casserole


Corn can be a great addition to your meal planning. Try one of the suggestions above or check out more corn recipes to keep the inspiration flowing.