In general, popcorn is rich in minerals, whereas sweet corn is higher in many vitamins. Notably, the amount is highly variable depending on the corn type. It also packs a decent amount of low-quality protein.Ĭorn may contain a fair amount of several vitamins and minerals. SUMMARYĬorn is mainly composed of carbs and fairly high in fiber. Zeins have many industrial applications, as they’re used in the production of adhesives, inks, and coatings for pills, candy, and nuts ( 7). Overall, the protein quality of zeins is poor because they lack some essential amino acids ( 8). The most abundant proteins in corn are known as zeins, accounting for 44–79% of the total protein content ( 6, 7). Proteinĭepending on the variety, the protein content ranges from 10–15% ( 1, 5). The predominant fibers in corn are insoluble ones, such as hemicellulose, cellulose, and lignin ( 2).
While the fiber content of different types of corn varies, it’s generally around 9–15% of the dry weight ( 1, 2, 4). This is 42% and 64% of the Daily Value (DV) for men and women, respectively. One medium bag (112 grams) of cinema popcorn boasts approximately 16 grams of fiber. Foods that rank high on this index may cause an unhealthy spike in blood sugar.
The GI is a measure of how quickly carbs are digested. Most of the sugar is sucrose ( 1).ĭespite the sugar in sweet corn, it is not a high-glycemic food, ranking low or medium on the glycemic index (GI) ( 3).
Sweet corn, or sugar corn, is a special, low-starch variety with higher sugar content, at 18% of the dry weight. Corn also provides small amounts of sugar (1–3%) ( 1, 2). Starch is its main carb, comprising 28–80% of its dry weight. Like all cereal grains, corn is primarily composed of carbs. Here are the nutrition facts for 3.5 ounces (100 grams) of boiled yellow corn ( 1):
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