Is Corn Good for You?
Whether on the cob, canned, or frozen, corn is healthier than you think
Corn is one of nature’s curiosities in that it’s both a grain and a vegetable. While most of the year finds us buying canned or frozen corn, summer is when we’re reminded how phenomenal fresh corn tastes.
Because of its dual function, you’ll find corn in virtually everything at the supermarket. If you look closely at labels, you’ll see it formulated into cereal, beer, crackers, chips, and more. We eat a lot of corn but not nearly enough of it in vegetable form, and it’s the vegetable that deserves more space in our diets.
Corn's Nutrition and Health Benefits
Sweet corn is a starchy vegetable, with a midsized ear of corn on the cob supplying about 90 calories and 20 grams of carbs. That’s more calories and carbs than vegetables like broccoli, cauliflower, or carrots, but you get plenty of health benefits from eating corn.
Fresh vs. Frozen vs. Canned
With its plump kernels bursting with a juicy sweetness, there’s nothing that compares with the flavor of freshly picked corn. (Fun fact: A typical ear of corn has 800 kernels.) “Corn is a really seasonal ingredient when we know we’re going to get the very best,” Linsenmeyer says. Once corn is picked, though, the sugar it contains begins converting to starch, so ideally you’d eat it on the same day. To slow the process, keep corn on the cob in its husk and cold until you’re ready to use it.
“For the other months, frozen or canned are great options, but check for added ingredients. Canned corn can be high in sodium, and frozen corn packed in sauces may have extra fat and sodium,” says Linsenmeyer.
If cost is important, though, frozen corn may be the route to go, Vadiveloo says. “If you can’t shop frequently, frozen vegetables are fantastic, and frozen corn is as nutrient-dense as what you can get at the farmers market and much more affordable.”
Corn Beyond the Cob
It’s hard to beat corn on the cob. (It’s even okay to have it with a little butter, because the fat helps you absorb the lutein and zeaxanthin.) But there are other ways to take advantage of this summer treat.
Catherine Perez, RD, a former in-store dietitian for ShopRite who writes about plant-based diets on her blog, Plant Based RD, suggests tacos with black beans and corn topped with chimichurri sauce. “It’s a quick summer recipe that doesn’t involve a lot of cooking, and the flavor of the sauce is nice and bright. It balances the sweetness of the corn,” she says. Or try her skillet charred corn and edamame salad, which is packed with protein and fiber.
She also likes to mix up corn’s flavor by using both raw and cooked forms in dishes. “Raw corn is sweeter and has more of a crunch, and it’s a really nice flavor contrast to cooked corn,” she says. “I like mixing both textures into salads.”
