Corn grain, yellow
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.4 MG | 32% | |
| Riboflavin | 0.2 MG | 15% | |
| Niacin | 3.6 MG | 23% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.6 MG | 37% | |
| Folate, total | 19 UG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 11 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.5 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.3 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 7 MG | 1% | |
| Iron, Fe | 2.7 MG | 15% | |
| Magnesium, Mg | 127 MG | 30% | |
| Phosphorus, P | 210 MG | 17% | |
| Potassium, K | 287 MG | 6% | |
| Sodium, Na | 35 MG | 2% | |
| Zinc, Zn | 2.2 MG | 20% | |
| Copper, Cu | 0.3 MG | 35% | |
| Manganese, Mn | 0.5 MG | 21% | |
| Selenium, Se | 15.5 UG | 28% |
Nutrition Highlights
- High in dietary fiber (7.3g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (30% DV).
- Good source of Zinc, Zn (20% DV).
- Good source of Copper, Cu (35% DV).
- Good source of Manganese, Mn (21% DV).
- Good source of Selenium, Se (28% DV).
About Corn grain, yellow
This golden grain is a staple in many diets around the world, prized for its versatility and energy-rich composition. With nearly 74 grams of carbohydrates per 100 grams, it serves as a significant source of quick energy, making it a valuable food for active individuals and those needing sustained fuel throughout the day. It also provides a moderate amount of protein—about 9.4 grams—which, while not complete on its own, can contribute to daily protein needs when paired with legumes or other plant-based sources. The 7.3 grams of dietary fiber per serving supports digestive health and helps regulate blood sugar levels, while its low fat content (4.7 grams) makes it a heart-friendly option when consumed in moderation.
In the kitchen, this grain is incredibly adaptable. It can be ground into meal or flour for baking cornbread, tortillas, and polenta, or cooked whole as a side dish or salad ingredient. It's also the base for many traditional dishes like grits, succotash, and tamales. Beyond whole and ground forms, it's widely used in processed foods such as cereals, snacks, and even as a thickening agent in soups and sauces. Its natural sweetness and hearty texture make it a favorite in both savory and sweet preparations, offering both nutrition and culinary flexibility.
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