Nutritional Value Of Maize Per 100g

Nutritional Value Of Maize Per 100g

Maize, also known as corn, is one of the most widely consumed grains in the world. It serves as a staple food in many countries and provides vital nutrients that support overall health. Whether eaten fresh, dried, or ground into flour, maize is both versatile and nutritious. In this topic, we will explore the nutritional value of maize per 100g, its health benefits, and how you can easily include it in your daily diet.

What Is Maize?

Maize is a cereal grain that originated in Central America and has become a global food source. It is available in various forms – sweet corn, cornmeal, polenta, and popcorn. The kernels can be yellow, white, red, or even multicolored. Apart from being a dietary staple, maize is also used in animal feed, biofuel production, and food industries.

Nutritional Value of Maize per 100g

Maize provides a good balance of macronutrients and micronutrients. Let’s break down the nutritional value of maize per 100g of raw kernels.

Calories

Maize is a good source of energy:

  • 365 calories per 100g (dry kernels)
    For fresh sweet corn (boiled), it contains around 96 calories per 100g, making it lighter but still energy-rich.

Carbohydrates

Maize is high in complex carbohydrates, which provide long-lasting energy:

  • 74 grams of carbohydrates per 100g (dry kernels)

  • For boiled sweet corn, it’s around 21 grams of carbs per 100g.

Dietary Fiber

Fiber is essential for digestion, and maize contains a healthy amount:

  • 7.3 grams of fiber per 100g (dry kernels)

  • 2.4 grams of fiber per 100g in sweet corn

Protein

Maize provides a moderate amount of plant-based protein:

  • 9.4 grams of protein per 100g (dry kernels)

  • Around 3.4 grams of protein per 100g (boiled sweet corn)
    While not as high as legumes, maize protein still contributes to muscle maintenance and repair.

Fat

Maize contains healthy fats, though in small amounts:

  • 4.7 grams of fat per 100g (dry kernels)

  • Less than 1.5 grams of fat per 100g (sweet corn)
    These include monounsaturated and polyunsaturated fats, beneficial for heart health.

Vitamins in Maize

Vitamin B1 (Thiamine)

Thiamine helps the body convert food into energy and supports brain function:

  • 0.39 milligrams per 100g (dry kernels)

Vitamin B3 (Niacin)

Niacin is vital for metabolic function and skin health:

  • 3.63 milligrams per 100g (dry kernels)

Folate (Vitamin B9)

Folate is essential for cell growth and especially important during pregnancy:

  • 19 micrograms per 100g (dry kernels)
    Sweet corn contains even more folate, making it great for pregnant women.

Vitamin A

Yellow maize contains carotenoids, particularly beta-carotene, which the body converts to vitamin A. Vitamin A is crucial for vision and immune function.

Vitamin C

Boiled sweet corn contains small amounts of vitamin C, supporting immune health and skin repair:

  • 6.8 milligrams per 100g (boiled corn)

Minerals in Maize

Magnesium

Magnesium supports muscle and nerve function:

  • 127 milligrams per 100g (dry kernels)

Potassium

Potassium helps regulate fluid balance and supports heart function:

  • 287 milligrams per 100g (dry kernels)

Iron

Iron is essential for transporting oxygen through the blood:

  • 2.71 milligrams of iron per 100g (dry kernels)

Phosphorus

Phosphorus supports bone health and energy metabolism:

  • 210 milligrams per 100g (dry kernels)

Zinc

Zinc is vital for immune function and wound healing:

  • 2.2 milligrams per 100g (dry kernels)

Health Benefits of Maize

1. Provides Lasting Energy

With its high carbohydrate content, maize is an excellent source of sustained energy. The complex carbohydrates break down slowly, fueling the body for hours and preventing energy crashes.

2. Supports Digestive Health

The fiber in maize helps regulate bowel movements and promotes a healthy gut. It also supports beneficial bacteria, contributing to better digestion and gut health.

3. Aids in Weight Management

Although calorie-dense when dry, fresh or boiled maize can be part of a weight management plan. The fiber content keeps you full longer, reducing unnecessary snacking and overeating.

4. Promotes Eye Health

Yellow maize is rich in lutein and zeaxanthin, antioxidants that protect the eyes from age-related damage and cataracts. These nutrients help filter harmful blue light and maintain eye health.

5. Supports Heart Health

The presence of fiber, potassium, and healthy fats in maize contributes to heart health by reducing bad cholesterol levels and improving blood pressure.

6. Helps in Muscle Function and Bone Strength

Magnesium and phosphorus found in maize are vital for muscle relaxation, nerve function, and maintaining strong bones.

7. Supports Immunity

The combination of zinc, vitamin C, and vitamin A in maize helps boost the immune system and protect against infections.

How to Add Maize to Your Diet

Fresh Corn on the Cob

Boiled or grilled corn on the cob is a popular way to enjoy fresh maize. A sprinkle of salt, pepper, or lime juice can enhance its flavor.

Popcorn

Air-popped popcorn is a healthy snack that is high in fiber and low in calories, provided you skip excessive butter and salt.

Cornmeal

Use cornmeal to make cornbread, pancakes, or porridge. It’s versatile and can be combined with other flours.

Salads

Add boiled sweet corn kernels to salads for a sweet crunch and extra nutrition.

Soups and Stews

Maize can be added to soups, stews, and chowders for extra texture and flavor.

Polenta

Polenta, made from cornmeal, is a delicious and filling side dish that can be served with vegetables or sauces.

Tortillas and Nachos

Ground maize flour is used to make tortillas, taco shells, and nachos, popular in many cuisines.

Cooking Tips for Maize

  • If cooking dried maize kernels, soak them overnight and cook until soft, which may take 1-2 hours.

  • Boiled sweet corn typically takes 10-15 minutes.

  • Avoid overcooking to retain nutrients and flavor.

  • Use fresh corn within a few days of purchase for the best taste.

Precautions and Considerations

  • People with corn allergies should avoid maize and maize-based products.

  • Those watching their carbohydrate intake, such as individuals with diabetes, should consume maize in moderation.

  • Over-processing (such as in sugary corn syrup) removes many of the health benefits, so opt for natural and minimally processed forms.

The nutritional value of maize per 100g shows that it is a highly beneficial food source, rich in carbohydrates, fiber, vitamins, and minerals. Maize supports energy production, digestive health, weight management, heart function, and eye health. Its versatility in cooking makes it easy to add to salads, soups, baked goods, and snacks.

Whether you enjoy it as boiled corn, popcorn, or cornmeal, maize is a staple grain that provides essential nutrients and health benefits for all ages. Including maize in your diet is a simple, delicious, and natural way to enhance nutrition and maintain a balanced, healthy lifestyle.