If you are planning to start a family or pregnant, eating healthy with right nutrients is of utmost importance. Folic acid or folate is also referred to as a pregnancy superhero. And so is the Corn.

  • This grain is rich in protein and fiber that you need in pregnancy. One ounce of sweet corn has nearly 5gm protein and 2.9gm of fiber.
  • The nutrient dense sweet corn is a rich source of minerals and vitamins. One single large serving of sweet corn contains 386 mg potassium and folate of 60 gm.

Folic acid is particularly necessary to reduce chances of birth defects in the unborn child.

  • Sweet corn is rich in beta carotene and antioxidants like xanthins, lutein that improves eyesight of your unborn child.
  • According to studies conducted by the Cornell University, sweet corn contains anti oxidants that help fighting against cancers.
  • The grain contains phenolic compound known as ferulic acid that helps fighting against tumors and reduces your risks of breast cancers.
  • You can find volumes of phytochemicals in sweet corn.
  • Vitamin B12 contained in corn helps prevent anemia which is absolutely undesirable in pregnancy. This essential mineral also helps in formation of new blood cells.
  • Sweet corn is a major source of beta-carotene which supplies vitamin A to the body upon conversion. Vitamin A in pregnancy ensures healthy mucus membrane and skin in your unborn child. It also helps boosting the immune system.
  • Journal of Nutritional Biochemistry states that consumption of corn husk oil helps lowering plasma LDL by reducing absorption of cholesterol in the body. Presence of the “Good Cholesterol” offers plenty of benefits to your body in pregnancy.


A side that's on everyone's side...

Good source of vitamins: Like other cereals, corn is also a good source of vitamins, especially B complex vitamins.

Vitamins such as thiamin, niacin, folate, etc can be found in corn. These vitamins play a vital role in the development of your child. Thiamin is good for maintaining nerves and brain development. Niacin is helpful in metabolizing sugars, proteins and fatty acids. Folate is helpful in maintaining new cells and reduces the risk of anemia. Other vitamins like vitamin A, vitamin K and vitamin E are also found in corn.

Good for eyesight: The yellow colored seeds of corn are very good for eyesight.

This yellow color comes from a biochemical known as zeaxanthin. This biochemical has been known to improve eyesight, not only for aging people, but it is also good for children, as consuming it from an early age acts as a protector of eyesight. (Sommerburg, et al, 1998).

Supply of essential minerals: Corn or maize is also a good source of minerals as well.

Essential minerals such as phosphorous, potassium, magnesium, zinc, iron and trace elements such as selenium are also found in corn. Phosphorous is good for bone health apart from calcium. Potassium is a better electrolyte when compared to sodium and iron is useful in making hemoglobin.


For Everyday Corn Lover

  • Corn is a rich source of vitamins A, B, E and many minerals
  • The cellulose content in the corns is 7 times more than those in rice and wheat flours, and the carotene content is 5 times higher.
  • Corn starch has a variety of usage from repositioning wallpaper, manufacturing crayons, packing, storing and moving process.
  • Did you know that corn contains antioxidants that make you look younger and more beautiful?
  • Did you know that corn has carbohydrates that help soccer players sustain enough energy for 90+ games?
  • Did you know that corn is low in saturated fat and is recommended in your diet plan?
  • Did you know that corn has calcium that is essential for everyone especially children?
  • Did you know that corn has carbohydrate that gives netball players energy?
  • Did you know that corn provides protein that helps weight lifters to build muscles?
  • Did you know that corn is a good source of vitamins for a child’s nerves and brain development?
CountryCorn Corn - Order Corn in a Cup, corn cup out of the kernels of truth

Nutritional Information

Please Note – Quantities stated below are averages only per 100 grams kernel serving. It varies from region to region and type of sweet corn grown. So use it as guidelines only.

General information
Water73 %
Protein3.4 g
Carbs21 g
Sugar4.5 g
Fiber2.4 g
Fat1.5 g
Saturated0.2 g
Monounsaturated0.37 g
Polyunsaturated0.6 g
Omega-30.02 g
Omega-60.59 g
Trans fat~
Amount %DV
Vitamin A13 µg1%
Vitamin C5.5 mg6%
Vitamin D0 µg~
Vitamin E0.09 mg1%
Vitamin K0.4 µg0%
Vitamin B1 (Thiamine)0.09 mg8%
Vitamin B2 (Riboflavin)0.06 mg4%
Vitamin B3 (Niacin)1.68 mg11%
Vitamin B5 (Panthothenic acid)0.79 mg16%
Vitamin B6 (Pyridoxine)0.14 mg11%
Vitamin B120 µg~
Folate23 µg6%
Choline29.1 mg5%
Amount %DV
Calcium3 mg0%
Iron0.45 mg6%
Magnesium26 mg7%
Phosphorus77 mg11%
Potassium218 mg5%
Sodium1 mg0%
Zinc0.62 mg6%
Copper0.05 mg5%
Manganese0.17 mg7%
Selenium0.2 µg0%
Carbohydrate21 g
Fiber2.4 g
Sugars4.5 g
Sucrose2.7 g
Glucose0.8 g
Fructose0.8 g
Lactose0 g
Maltose0.2 g
Galactose0 g
Starch7.17 g
Amino Acids
Tryptophan23 mg
Threonine133 mg
Isoleucine133 mg
Leucine358 mg
Lysine141 mg
Methionine69 mg
Cysteine27 mg
Tyrosine126 mg
Valine191 mg
Arginine135 mg
Histidine91 mg
Alanine304 mg
Aspartic acid252 mg
Glutamic acid655 mg
Glycine131 mg
Proline301 mg
Serine158 mg
Saturated fatty acids0.2 g
4:00 mg
6:00 mg
8:00 mg
10:00 mg
12:00 mg
14:00 mg
16:0185 mg
18:012 mg
Monounsaturated fatty acids0.37 g
16:10 mg
18:1374 mg
20:10 mg
22:10 mg
Polyunsaturated fatty acids0.6 g
18:2586 mg
18:318 mg
18:40 mg
20:40 mg
20:5 n-3 (EPA)0 mg
22:5 n-3 (DPA)0 mg
22:6 n-3 (DHA)0 mg
Cholesterol0 mg

Fun Activities for Kids

Grow your own!

What you will need

1. Five to six corn kernels
2. Paper towels
3. One sandwich-size zipper-lock bag
4. Water
5. Black markers


1. Wet a paper towel completely and then wring out excess water.
2. Put five to six corn kernels in the center of the paper towel. (Using this many kernels will increase the chances of sprouting.)
3. Put the paper towel and the kernels in the zipper-lock bag so that the kernels can be seen. Close the bag and label it.
4. Lay the bag in a place exposed to natural daylight or a grow lamp, where you can observe it.
5. Check on the bag regularly, water the kernels and watch the corn grow. (When the corn grows too tall for the bag, unzip the top.)

CountryCorn Kernel of truth - Order Corn in a Cup, corn cup out of the kernels of truth