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Sweet corn is a popular street snack in many parts of the world, whether boiled, buttered, or spiced on the cob. Sweet corn varies from regular field corn due to a mutation, making it accumulate more sugar. This makes it sweeter and creamier than regular field corn. (1)
Nutritional Profile of Sweet Corn
Due to the differences in sweet corn’s inherent nature, it has a distinct nutritional value and contains more amino acids and polyphenols than other grains in the corn family.
Half a cup of sweet corn contains 1.5 g of fiber, 55 g of water, and 62 calories. It is also a rich source of vitamins and provides: (2)
- 10% of the daily requirement of vitamin B5
- 8% of the daily requirement of vitamin B3
- 9% of the daily requirement of vitamin B1
- 8% of the daily requirement of vitamin B9
It also contains vital minerals and provides: (2)
- 6% of the daily requirement of magnesium
- 5% of the daily requirement of each manganese and phosphorus
Can Sweet Corn Be Used for Weight Loss
Sweet corn is considered a starchy food, and studies have found it to contribute to weight gain with long-term consumption. (3)
However, if eaten in limited amounts, sweet corn can be an effective snack during a weight loss plan. Due to its high fiber and high water content, sweet corn can be made into a filling and low-energy snack.
Studies have found consuming fruits and vegetables with high content of water to be an effective way to reduce total calories and ultimately reduce weight. (4)
How to Consume Sweet Corn for Weight Loss
If you do plan on consuming sweet corn to lose weight, follow these strategies:
- Avoid adding butter or sugar to your cup of boiled corn.
- Mix it with other high-fiber vegetables or grains.
- Do not consume more than ½ cup each day.
Practical Takeaways
- Sweet corn varies from field corn as it is high in sugar and water content.
- It is considered a starchy food and can increase weight.
- However, due to its high fiber and high water content, sweet corn can be used as a low-calorie snack.
- Avoid adding butter and sugar to your corn and mix it with other high-fiber vegetables to make it a powerful low-calorie snack.
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