White corn

Vegetable

Item Rating: 86/100

1 serving (100 grams) contains 86 calories, 3.2 grams of protein, 1.2 grams of fat, and 19.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		172
% Daily Value*
Total Fat		2.4 g	3%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		30 mg	1%
Total Carbohydrates		38.0 g	13%
	Dietary Fiber	5.4 g	19%
	Sugars	12.5 g
protein		6.4 g	12%
Vitamin D		0 mcg	0%
Calcium		4 mg	0%
Iron		1.0 mg	5%
Potassium		540 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 21 cal (10.8%)

Protein: 25 cal (12.9%)

Carbs: 152 cal (76.3%)

About White corn

White corn, a variety of maize, originates from Central America and has been cultivated for thousands of years. It is a staple in many global cuisines, including Latin American, African, and North American dishes, where it is utilized in tortillas, grits, and soups. White corn is slightly less sweet than yellow corn and is characterized by its tender kernels. Nutritionally, white corn is a good source of carbohydrates, dietary fiber, and several B vitamins, particularly thiamin (B1) and folate. It also contains small amounts of protein and essential minerals like magnesium and phosphorus, making it a valuable energy source and a contributor to overall health in a balanced diet.

Health Benefits

• Promotes energy production due to its high carbohydrate content and thiamin (B1), which supports metabolism.
• Supports heart and muscle function with magnesium, a mineral vital for cardiovascular health and muscle contraction.
• Improves digestive health with dietary fiber, which aids in regular bowel movements and gut health.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free diets

Not suitable for: Low-carb diets, individuals with corn sensitivity or intolerance

Selection and Storage

Store white corn in a cool, dry place if kept in its husk, or refrigerate in an airtight container if the kernels are removed. For optimal freshness, consume within 3-5 days.

Common Questions About White corn Nutrition

How many calories and nutrients are in white corn?

One cup of cooked white corn contains approximately 130 calories, 3.5 grams of protein, 1.5 grams of fat, and 30 grams of carbohydrates. It is also a good source of fiber (about 4 grams per cup), vitamin B6, folate, and potassium.

Is white corn suitable for a keto diet?

White corn is not ideal for a keto diet due to its high carbohydrate content, with 30 grams of carbs per cup. This exceeds the typical daily carb allowance for keto (20-50 grams), making it challenging to fit into a strict keto plan.

What are the health benefits of eating white corn?

White corn provides dietary fiber that supports digestive health, and its antioxidants, such as lutein and zeaxanthin, can promote eye health. It also contains essential vitamins like folate, which aids in cellular function and development.

What is the recommended portion size for white corn?

A typical serving size of white corn is around 1 cup, cooked, which provides a balance of nutrients and calories (130 calories). For individuals monitoring carbohydrate intake, reducing the portion to half a cup may be more suitable.

How does white corn compare to yellow corn?

White corn is similar to yellow corn in calories and macronutrients, but yellow corn often contains slightly higher levels of carotenoids like beta-carotene, giving it its distinctive color. In terms of taste, white corn is often described as sweeter and more tender.

Data Sources & Scientific References