Did you know the U.S. is the leading corn consumer worldwide, with an annual corn consumption of more than 12 billion bushels, according to Statistica? While much of that is used for making ethanol or for animal feed, we do eat a lot of it, whether it's in the form of corn on the cob, as popcorn or as an additive, such as high-fructose corn syrup, in processed foods.
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Honestly, there's a lot of confusion around corn—namely, what type of food it is. Is corn a vegetable? Is corn a fruit? Is corn a grain? How do you count it in your meals when you're aiming to make a healthy meal?
Keep reading to find out exactly what it is. The answer will probably surprise you.
Is Corn a Fruit, Vegetable or Grain?
Spoiler: Corn is a combination of all three—a fruit, a grain and a vegetable.
Botanically speaking, corn is a fruit since it's produced from the flower or the ovary of the corn plant.
According to the USDA, though, corn can be considered a vegetable or a grain, depending on a couple of factors. The answer lies within the variety of corn and the time of harvest.
When corn ears of the sweet corn variety are reaped at their young and immature state, they have liquid-filled kernels that are soft and tender. In this case, these sweet corn kernels are considered a starchy vegetable. These are the typical corn varieties that you see in grocery stores and farmers' markets, where they are sold as corn on the cob but are also available as canned and frozen corn kernels.
The longer the harvest is delayed, the kernels mature as they become hard and dry. Popcorn is a corn variety harvested at this mature state and is classified as a grain. Corn at this mature stage can also be milled into cornmeal and used for foods like tortillas or cornbread.
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Corn Nutrition
Now that you know corn has multiple identities, you may wonder if corn is healthy, especially given its reputation, with many people doubting its nutritional value and health benefits.
Undoubtedly, corn is a starchy vegetable that provides more calories per serving than leafy green vegetables. However, according to the USDA, one medium ear of corn contains:
- Calories: 90
- Carbohydrates: 20 g
- Fiber: 2 g
- Sugars: 6.5 g
- Protein: 3 g
- Total Fat: 1 g
- Sodium: 16 mg
Corn's most surprising stat might be its 6.5 grams of natural sugars, which is less than one-third of the amount of natural sugars present in a medium apple, per the USDA.
Corn is a low to moderate glycemic index food, according to the Glycemic Index Guide, which means the food is less likely to cause sudden spikes in blood sugar when eaten in moderation. Corn also provides powerful antioxidants, according to a 2021 study in Applied Biological Chemistry.
When it comes to popcorn, according to the USDA, 1 cup of air-popped popcorn packs:
- Calories: 31
- Carbohydrates: 6 g
- Fiber: 1 g
- Sugars: 0 g
- Protein: 1 g
- Total Fat: 0 g
- Sodium: 0 mg
When the corn kernel dries, it goes from being a vegetable to a grain. So popcorn is considered a grain, not a vegetable or a fruit. With popcorn, you are eating the entire grain, with its bran, germ and endosperm intact, making it a whole grain.
It's important to note that typically, milled corn products, such as fine cornmeal, are not considered whole grains because the bran and the germ are removed during processing.
Is Corn Gluten-Free?
If you are avoiding gluten due to gluten sensitivity or have been diagnosed with celiac disease, you may be concerned about the grains you eat. Rest assured that corn in its natural form, such as corn on the cob, corn kernels (fresh and frozen) and popcorn, is gluten-free.
When you purchase processed corn products, such as cornmeal, masa corn, corn flour and cornstarch, read the ingredients list and the packaging. Doing so provides reassurance that the product is gluten-free and is made in a gluten-free facility to avoid cross-contamination from other gluten-containing grains.
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How to Enjoy Corn
Corn comes in a wide array of varieties and forms, making it a versatile food that can be part of many delicious recipes.
Corn on the cob is a summertime stable for a reason. Enjoy sweet corn by tossing it on the grill for summer cookouts, as in our Grilled Corn on the Cob or Mexican Street Corn. Add corn kernels to a Fresh Sweet Corn Salad or corn chowder.
Sweet corn also makes a great side dish, like in ouror Corn Fritters with Yogurt-Dill Sauce.
You can also use sweet corn in desserts. Sweet Corn Ice Cream is an indulgent treat for the summer.
And don't forget popcorn! Try our for afternoon snacking. Or to satisfy a sweet craving, make our Cinnamon-Sugar Microwave Popcorn.
Whole cornmeal can be enjoyed in various ways, too. Use it as a breading in this , or add it to dumplings, biscuits, bread, cakes and waffles. These Healthy Cornmeal Recipes will inspire you with endless creations in the kitchen.
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The Bottom Line
Corn is a nutritious food with multiple identities. Botanically, it's a fruit but is consumed as both a vegetable and a grain. Check out these Healthy Corn Recipes and Healthy Corn Side Dish Recipes for more ideas and inspiration. Then get ready to embrace corn season.
