Sweet Corn Benefits: Nutritional Facts, Benefits, Recipes and More


Medically reviewed by

Bajaj Finserv Health


6 min read


Sweet corn is healthy in addition to being scrumptious. Being a component of the modern super diet, it pleases all the health-conscious people out there. In this article, we will look at all about sweet corn, including sweet corn's side effects and benefits.

Key Takeaways

  • Corn is a versatile crop high in fibre, vitamins, and minerals
  • Corn's carbohydrates are easy to digest and help the body with instant energy
  • Corn's fibre promotes healthy digestion and reduces the risk of heart attacks and strokes

Sweet corn benefits are immense as this high-fiber crop has multiple nutritional values. You can use it as a hero ingredient in your dishes or as garnish and side dishes. Moreover, you can use corn syrup and corn flour in your desserts! So isn't it an all-rounder? For more such interesting facts about sweet corn benefits, continue reading.

Sweet Corn Nutritional Facts

The following are the nutrients found in sweet corn and their percentage contents


Percentage Content 






















Table: Nutrient content of sweet corn per 100gm

Other minerals include iron, copper, manganese, zinc, and selenium.

Vitamins include vitamin C, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, fol ate, pantothenic acid, and vitamin A. [1]

Sweet Corn Benefits Infographic

Benefits of Eating Sweet Corn

Due to the numerous vitamins and minerals it contains, sweet corn may have several positive effects on your health. Below is a detailed explanation of the potential applications of sweet corn and sweet corn benefits.

1. Sweet corn benefits for diabetes

Because corn contains resistant starch, those with type 2 diabetes may benefit from lower blood sugar levels. The resistant starch helps with insulin levels and the rise in blood sugar. It could be due to sweet corn's slow absorption as it stabilizes blood sugar levels. 

The ability to control blood sugar in diabetic patients may thus be one of the sweet corn benefits.

2. Sweet corn benefits digestion

Corn contains resistant starch, a fibre, difficult to dissolve (or digest). Therefore, eating corn may be advantageous as it aids in the uptake of minerals, may act as a prebiotic (may increase good bacteria that help in digestion), help in the bulking of stools, and facilitate their simple passage. It is also beneficial for easing diarrheal symptoms.

3. Sweet corn benefits for weight loss

Eating more whole grains, especially corn, may help you maintain a healthy weight. Replacing carbohydrates foods with resistant starch reduces fat accumulation (present in corn). So, one should definitely consider sweet corn for weight loss.

4. Sweet corn benefits for skin

Apply cornstarch to relieve skin irritation and rashes. It is also commonly seen in a variety of commercially available cosmetic items. It replaces toxic compounds generally seen in petroleum products that can cause cancer (carcinogenic compounds). 

In addition, sweet corn's high antioxidant content (which may help neutralize free radicals) helps prevent ageing and preserve the skin's youthful glow. All you need to do is make a fine paste out of sweet corn, combine it with curd or honey, and apply it to the skin.

5. Sweet corn may help treat anemia

Sweet corn is an excellent natural source of iron, which may aid in the formation of blood cells. It could therefore aid in the treatment of anaemia. 

Niacin and folic acid, which are crucial for red blood cells, are also present in sweet corn. Additionally, folic acid and vitamin B12 may stop the progression of anaemia brought on by vitamin deficiency.

6. Additional Sweet Corn health benefits

Since sweet corn contains beta carotenoids, which are helpful for eyesight and turn into vitamin A when broken down, it may help treat neurodegenerative diseases (diseases caused by damage to neurons), such as Alzheimer’s disease [2]. It may also have the ability to treat cancer and prevent eye diseases like macular degeneration. 

Although several studies demonstrate the health benefits of eating sweet corn in several circumstances, more is needed, and additional research is required to determine the full extent of sweet corn's health benefits.

Additional Read: High Protein Vegetable Diet Benefits of Eating Sweet Corn

How to Add Sweet Corn to Your Diet?

Sweet corn is a vegetable that one can eat in several ways. Here are a few ways:

  • Many people boil it and eat or cook it after roasting it over charcoal
  • It is also eaten raw by some people
  • Sweet corn is used in jams, special soups, creams, pastes, sweets, syrup, pizza, and salads

You can eat it in any way you want. However, consuming anything more than the amount needed can harm you. So, be very careful of how much sweet corn you add to your daily diet chart. 

Before taking any herbal supplements or making any changes in your diet, you should get a doctor's consultation.

Side Effects of Sweet Corn

Because sweet corn is a vegetable, one must consume it in moderation. If you have a known sweet corn allergy, you should avoid it. If you experience symptoms after eating sweet corn, you should get a general physician consultation.

Precautions to Take With Sweet Corn

When eating sweet corn, there are no special safety measures. You should pay attention to the sweet corn's quality and freshness. Sweet corn that has gone bad should not get consumed because it could be unhealthy.

Additional ReadPescatarian Diet

Interactions With Other Medications

There have not been any specific reported drug interactions involving sweet corn. However, if you are receiving treatment for a condition or taking medication, talk to your doctor about whether you can eat sweet corn because some medicines may interact with the vegetable. Before consuming sweet corn, ensure it is safe for you to do so.

Sweet Corn Recipes

  1. Corn soup – To satisfy your craving, make simple and delicious sweet corn soup. This comforting corn soup can get ready in about 30 minutes with just a few simple ingredients
  2. Corn pulao – This pulao recipe differs slightly from the other pulao recipes. A green chutney paste gets prepared here, which gives the pulao a mildly spicy and delicious flavour. As a result, you get hot flavours with hints of sweetness from the sweet corn
  3. Sweet corn fried rice – Sweet corn, spring onions, capsicum, herbs, and spices are used to make a simple and homely fried rice dish. You can adjust the recipe to your tastes and spice preferences. You can also add spice to the rice with your preferred herbs or add Schezwan sauce or tomato ketchup
  4. Corn chaat – You can quickly prepare this delicious and sour corn chaat whenever you need a quick snack. Since no prior cooking experience is necessary, even a beginner can succeed
  5. Corn cheese balls – These cheese and corn balls have a crispy exterior and a soft, cheesy interior. They make a delicious snack with tangy sauces and sides and can be baked or fried
  6. Palak corn recipe – Fresh spinach and sweet corn are used to make this dish, which is rich and saucy. It goes well with traditional Indian sides because it is creamy and lightly spiced. The recipe can also get prepared for children who dislike spinach
  7. There are many other recipes too that one can make from sweet corn and enjoy sweet corn benefitsincluding sweet corn benefits weight loss.
As it is rich in vitamins and minerals, sweet corn is healthy diet for weight loss. So, incorporating this food into your diet chart is ideal for staying fit and healthy. However, you should consume it in moderation to avoid sweet corn side effects.

All the sweet corn benefits and side effects discussed in this blog will help you make your diet chart a healthy one. If you get any kind of allergic reaction after eating corn, please consult a general physician from Bajaj Finserv Health. You can easily set up an online appointment and get expert advice.

Published on 16 Feb 2023Last updated on 15 Mar 2023
  1. http://www.freefoodfacts.com/sweet-corn/
  2. https://www.sciencedirect.com/science/article/pii/S2213453018301009

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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