Is corn good for weight loss? What you need to know

Noom Team

Jun 13, 2025 | Last updated Jun 17, 2025

Nutrition, Nutrition Facts

1 min Read

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Discover the calories, carbs, and health benefits of corn, and learn how it can help you feel full and lose weight.

Reviewed by:

✅ Why corn can help you lose weight
Nutrients in corn
Vitamins & minerals in corn
Which diets include corn?
The health benefits of corn
Best ways to eat corn for weight loss
Best alternatives & comparisons
Is corn good for weight loss?
What does the science say?

Corn gets a lot of mixed reviews—some see it as a starchy carb to avoid, while others appreciate its natural sweetness, satisfying crunch, and the fact that it’s low in calories and packed with nutrients. The truth is, this grain has a lot to offer nutritionally. With its high fiber content, essential nutrients, and modest calorie count, corn can actually be a smart addition to your weight loss toolkit.

But like any food, how you prepare it, how much you eat, and what you pair it with all play a role in how it fits into your diet. Let’s dig into the nutrition stats for corn and how it relates to weight loss, so you can make informed choices that work for your lifestyle.

✅ Quick answer

Yes, corn can support weight loss when eaten in moderation and prepared in healthy ways.

✅ Why corn can support your goals:

It’s rich in fiber – Corn delivers a good amount of dietary fiber, which can help you feel full and satisfied after eating. This fiber slows down digestion and sends fullness signals to your brain, which can naturally reduce your overall calorie intake throughout the day.
It’s a nutrient-dense energy source – Corn isn’t just a source of carbs—it also provides important nutrients your body uses to turn food into energy. It’s rich in B vitamins (which help your cells produce energy), as well as minerals like magnesium and potassium that support muscle and nerve function.
It may support healthy gut bacteria – The fiber and resistant starch in corn act as prebiotics, feeding the beneficial bacteria in your digestive system. A healthy gut microbiome is increasingly linked to better weight management and overall metabolic health.

⚠️ Things to be mindful of:

It’s higher in carbs than other vegetables – Corn is higher in carbs and calories than leafy greens or most non-starchy vegetables. If you’re following a low-carb diet, you’ll want to account for it accordingly.
It’s got a moderate glycemic impact – Corn has a moderate glycemic index, meaning it can raise blood sugar levels more than low-GI foods. While this isn’t necessarily problematic for most people, pairing corn with protein or healthy fats can help slow sugar absorption.
How it’s prepared matters – Lots of times butter or cream is added to corn dishes. Keep these more calorie-dense additions to a minimum to maximize the health benefits.

🥗 Nutrients in corn (per 1/2 cup or 1 small ear)

Nutrient	Amount	% RDA*
Calories	62 calories	3%
Protein	2.3 g	5%
Total carbs	14 g	5%
Fiber	1.4 g	5%
Sugars	4.5g	—
Total fat	1.0 g	2%
– Saturated fat	0.1 g	1%
– Monounsaturated fat	0.3 g	—
– Polyunsaturated fat	0.4 g	—
Omega-3	0.015 g	—
Omega-6	0.390 g	—

A half-cup serving of corn fits comfortably into most eating plans, contributing just 3% of a standard 2,000-calorie diet. The carbohydrate content provides quick energy, while the fiber helps slow digestion and promotes satiety. With minimal fat and a small but meaningful protein contribution, corn offers a lean option for adding substance to meals without excessive calories.

The natural sugars in corn provide sweetness without added sugar, making it a satisfying alternative to processed snacks. When you consider the full nutritional package, corn delivers good value for its calorie cost.

*Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients needed to meet the requirements of nearly all healthy people in a specific group.

💊 Vitamins & minerals in corn (per 1/2 cup or 1 small ear)

Vitamin/mineral	Amount	% RDA*
Thiamin (B1)	0.11 mg	9%
Niacin (B3)	1.27 mg	8%
Folate (B9)	30 μg	8%
Magnesium	27 mg	6%
Phosphorus	64 mg	5%
Vitamin C	4.9 mg	5%
Potassium	194 mg	4%
Manganese	0.117 mg	5%
Vitamin B6	0.067 mg	4%
Zinc	0.33 mg	3%

While corn isn’t exceptionally high in any single micronutrient, it provides a well-rounded spectrum of vitamins and minerals for very few calories. Corn is a good source of B vitamins, particularly thiamin and niacin, which are essential for converting food into energy. This makes corn especially valuable during weight loss, when your body needs to efficiently metabolize the calories you’re eating.

🔍 Nutrient breakdown

Glycemic index (GI) of corn

Glycemic index: 52 (Medium)

💡Tip: Medium-GI foods like corn can cause moderate blood sugar rises. To minimize this effect, pair corn with protein like grilled chicken or beans, which helps slow carbohydrate absorption and keeps you satisfied longer.

Is corn high in protein?

❌No: Corn contains 2.3 g of protein per serving, which contributes to your daily needs but isn’t considered a high-protein food.

🔹 Better protein alternatives: Lentils | Chicken breast | Greek yogurt

Is corn high in fiber?

✔️Yes: Corn provides 1.4 g of fiber per serving, which is a respectable amount that supports digestive health and satiety.

💡Tip: Most of corn’s fiber is insoluble, which adds bulk to your meals and helps prevent constipation while supporting regular digestion.

Is corn low in carbs?

❌No: Corn has 14 g of carbs per serving, making it higher in carbohydrates than non-starchy vegetables.

💡Tip: A half-cup serving is a reasonable portion that provides energy without overwhelming your carb budget for the day.

Is corn gluten-free?

✔️Yes: Corn is naturally gluten-free, making it safe for people with celiac disease or gluten sensitivity.

Is corn good for fat loss?

✔️Yes: Corn’s combination of fiber and relatively low calories makes it helpful for fat loss by promoting satiety without excessive calorie intake.

🍽️ Diet compatibility: Which diets include corn?

Diet	✅Yes /❌No	Why
Keto	❌	Corn’s carbohydrate content exceeds the very low-carb requirements of ketogenic diets. A single serving could use up most of your daily carb allowance.
Paleo	❌	Corn is classified as a grain, which is typically excluded from Paleo eating plans that focus on foods available to our ancestors.
Mediterranean	✅	Corn fits well into the Mediterranean diet’s emphasis on whole foods, vegetables, and grains when prepared simply and eaten in moderation.
Vegan	✅	As a plant-based food, corn is perfectly compatible with vegan diets and provides valuable nutrients and energy without any animal products.
Gluten-free	✅	Corn is naturally gluten-free and serves as an excellent grain alternative for those avoiding wheat, barley, and rye.

Whether corn fits into your diet largely depends on how you feel about carbohydrates and grains. Low-carb and grain-free diets exclude corn due to its starchy nature, while plant-based and whole-food-focused eating patterns embrace it. The Mediterranean diet, known for its flexibility and health benefits, readily accommodates corn as part of a balanced approach to eating. For those with gluten sensitivities, corn provides a safe and versatile option for adding satisfying carbohydrates to meals.

🌟 Is corn healthy? What are the health benefits

Metabolic health: Is corn good for your metabolism?

Boosts metabolism? ❌No – Corn doesn’t directly increase your metabolic rate, but it provides B vitamins that are essential for energy production.
Improves insulin sensitivity? ❌No – Corn can raise your blood sugar if you eat a lot of it, because it has a moderate glycemic index. But it also contains some fiber, which helps slow down how quickly sugar is absorbed into your bloodstream.
Effect on fat storage? Neutral – Eating too much corn can contribute to weight gain, like any food.

Cholesterol impact: Does corn affect cholesterol levels?

Does it lower LDL (bad) cholesterol? ✔️Yes – The soluble fiber in corn can help bind and remove cholesterol from your digestive system.
Does it raise HDL (good) cholesterol? ❌No – There’s limited evidence that corn directly raises HDL cholesterol levels.
Overall impact on heart health? When consumed as part of a balanced diet, corn’s fiber and potassium content can support heart health by helping manage cholesterol and blood pressure.

💡 Tip: Choose whole corn over processed corn products to maximize heart health benefits and pair with healthy fats like avocado or olive oil.

Can I eat corn for a calorie deficit?

✔️Yes, with confidence: A half-cup serving contains only 62 calories but provides fiber and bulk that contribute to fullness, making it easier to stick to your calorie goals.

💡 Tip: Use corn to add volume and natural sweetness to salads, soups, and stir-fries without significantly impacting your calorie budget.

Is corn rich in antioxidants?

✔️Yes: Corn contains carotenoids like lutein and zeaxanthin, which protect eye health, plus ferulic acid and other compounds that fight oxidative stress.

Does corn support gut health?

✔️Yes: The fiber and resistant starch in corn act as prebiotics, feeding beneficial gut bacteria that support metabolism and overall health.

Does corn support digestion?

✔️Yes: The insoluble fiber in corn adds bulk to stool and promotes regular bowel movements, though some people with sensitive digestion may experience gas or bloating.

Does corn help you feel satiated and less hungry?

Moderate: The combination of fiber and water in corn provides moderate satiety by slowing digestion and adding bulk to meals.
- 🔥 Satiety Level: Medium

💡 Tip: Combine corn with lean protein like grilled chicken or black beans to significantly increase the satisfaction factor of your meal.

Does corn help with nighttime cravings?

✔️Yes: Including corn in a balanced dinner can help stabilize blood sugar levels overnight, reducing late-night crashes and associated cravings.

💡 Tip: Pair corn with protein and healthy fats at dinner to promote steady blood sugar and better sleep quality.

Does corn help reduce inflammation?

✔️Yes: The antioxidants in corn, including ferulic acid and carotenoids, have anti-inflammatory properties that can help combat oxidative stress.

Is corn beneficial for brain health?

✔️Yes: B vitamins in corn support cognitive function and nervous system health, while antioxidants protect against cellular damage.

Can corn improve skin and hair health?

✔️Yes: Vitamin C supports collagen production for healthy skin, while B vitamins can contribute to hair strength and overall appearance.

Can corn help balance hormones?

❌No: There’s no direct evidence that corn consumption significantly impacts hormone balance, which is influenced by many dietary and lifestyle factors.

💡 Tip: Focus on overall diet quality and lifestyle factors for hormonal health rather than expecting individual foods to provide dramatic effects.

🍽️ Best ways to eat corn for weight loss

Steamed or boiled: When you steam or boil corn on the cob, you don’t have to add any extra fat, and you preserve corn’s nutrients and natural sweetness. Season with herbs and spices instead of butter for maximum weight loss benefits.
Grilled or roasted: Grilled or roasted whole corn on the cob brings out its natural flavors with minimal added calories. A light brush of olive oil is all you need for delicious results.
Added to salads and soups: Use corn kernels to add bulk, texture, and natural sweetness to low-calorie dishes without significantly impacting the overall calorie content.

🚀 Weight loss benefits

Promotes lasting fullness – The fiber in corn slows digestion and signals satiety to your brain, helping you feel satisfied with smaller portions and reducing the urge to snack between meals.
Provides satisfying volume – For relatively few calories, corn adds substantial bulk and appealing texture to meals, allowing you to eat satisfying portions without overconsuming calories.
Supplies workout energy – The carbohydrates in corn provide energy, helping you maintain exercise intensity and burn more calories during workouts.

⚠️ Potential downsides

Higher calorie density than leafy greens – While corn is relatively low in calories, it contains more calories per serving than non-starchy vegetables like spinach or broccoli.
Can trigger digestive issues in sensitive individuals – The insoluble fiber in corn may cause gas, bloating, or discomfort in people with irritable bowel syndrome or other digestive sensitivities.

🍏 Best alternatives & comparisons (Per 1/2 cup serving)

Food	Calories	Carbs	Fiber	Protein	Fat
Corn	62	14 g	1.4 g	2.3 g	1.0 g
Green peas	59	11 g	4.1 g	3.9 g	0.3 g
Sweet potato	51	12 g	1.9 g	1.1 g	0.1 g
Cauliflower	14	3 g	1.4 g	1.1 g	0.2 g
Brown rice	55	11 g	0.7 g	1.2 g	0.4 g

When comparing corn to similar foods, green peas emerge as a superior choice for weight loss, offering comparable calories but significantly more fiber and protein. Sweet potato provides similar energy with slightly fewer calories and more fiber. For those seeking the lowest calorie option, cauliflower wins by a wide margin. Brown rice offers similar calories but less fiber, making corn the better choice for satiety and digestive health.