Corn is a cereal crop up to three metres in height that belongs to the true grasses family. Only one or two ears ever grow on a single maize plant.

With corn, it is important to distinguish between forage maize and sweetcorn. Sweetcorn cobs – the maize that is used in cooking – are ripe earlier and have milder-flavoured, more delicate and sugar-rich grains than forage maize. The latter is mainly used as fodder in agricultural production.

Fresh corn is a highly nutritious vegetable. The carbohydrate content and fat levels are up to four times greater than in other types of vegetable.
With 93kcal per 100g, corn contains more calories than almost any other vegetable (two to six times more). Despite its high nutritional value, corn is classified as a vegetable because it contains much fewer carbohydrates and calories than other cereal products like bread, rice and so on.
The grains are rich in vitamins and minerals, with the high levels of vitamin B1, B2, B6, niacin and pantothenic acid worth special mention. They are also a good source of potassium, magnesium and zinc.
Corn tastes best boiled or steamed. Barbecued corn on the cob is also extremely popular.

Season: July to October

Nutritional Value Table

per 100 g edible portion
Energy Nutrients Minerals Vitamins
93 kcal Protein 3.3 g Potassium 289 mg A 9 µg
391 kJ Fat 1.2 g Calcium 2 mg B1 0.15 mg
  Carbohydrates 15.7 g Magnesium 27 mg B2 0.15 mg
  Dietary fibre 2.8 g Zinc 0.6 mg B6 0.12 mg
    Iron 0.4 mg Niacin 1.7 mg
      Pantothenic Acid 0.89 mg

Energy: 93 kcal, 391 kJ

Nutrients: Protein 3.3 g, Fat 1.2 g, Carbohydrates 15.7 g, Dietary fibre 2.8 g

Minerals: Potassium 289 mg, Calcium 2 mg, Magnesium 27 mg, Zinc 0.6 mg, Iron 0.4 mg

Vitamins: A 9 µg, B1 0.15 mg, B2 0.15 mg, B6 0.12 mg, Niacin 1.7 mg, Pantothenic Acid 0.89 mg

Did you know...?

Corn on the cob is good for home freezing. The cobs should be blanched for a couple of minutes before freezing.

1 portion a day corresponds to:

120g sweetcorn or 1 medium corn on the cob.