Corn: A Versatile Food with Many Faces
Corn comes in a variety of forms; it can take its most classic form on the cob, or as popcorn, and can be processed in the form of corn flour and corn syrup. Yet how do we classify such a diverse food?
Classification of corn depends on its shape and preparation.
“Corn can uniquely be counted as both a grain and a vegetable, depending on the form,” says nutrition expert Thomason.
Whether you are tracking macronutrients, following dietary guidance from a healthcare professional, or just trying to settle a friendly debate, here is what you need to know about how to classify corn.
The answer depends on its state.
“Corn on the cob is technically a starchy vegetable, popcorn and corn flour are grains, though,” says Thomason. However, corn in whatever shape serves as the primary source of carbohydrates and, according to her, is surprisingly rich in fiber.
The answer depends on its state.
According to the USDA food database, one ear of corn provides around 20 grams of carbohydrates, 2.5 grams of fiber, and 2.6 grams of protein. Comparatively, a bag of microwave popcorn contains approximately 47 grams of carbohydrates, 4.7 grams of fiber, and 7.8 grams of protein. A 100-gram serving of corn flour (about 3/4 cup) offers approximately 77 grams of carbohydrates, 7 grams of fiber, and 7.5 grams of protein.
While corn, depending on the preparation, can add some nutritious variety to your diet, Thomason mentions its vital nutrients: fiber, B vitamins, and antioxidants lutein and zeaxanthin for eye health.
“Whole forms, such as popcorn and corn on the cob, are richer in nutrients and fiber compared with refined products such as corn syrup or cornmeal,” she writes.
Because corn is a carbohydrate food, people who are following low-carb diets or those who have been told to keep their carbohydrate intake low should watch it. Both grains and starchy vegetables contain high amounts of carbohydrates naturally, like in corn.
That is not saying, however that corn is bad for most people. Its nutritional profile, including its fiber and antioxidant content, makes corn a valuable addition to a healthy diet.
