Sweet Corn: Nutrients, What Research Shows and Safety
Sweet corn (Zea mays): what is in it per USDA, what research says about lutein and eye health, fiber, starch, mycotoxins and corn allergy, with plain safety notes.
Content last updated . This page has not been medically reviewed.
Sweet corn is the kernel of a sweet variety of maize, Zea mays L., a grass in the family Poaceae. The kernels are eaten fresh on the cob, frozen or canned, and people eat them for the fiber, the yellow pigments and the taste. This page keeps the food apart from supplements and from hype. It is information only, not a plan for what to eat.
Read this first
- Food allergy to corn is uncommon but possible. For trouble breathing or swelling of the face or throat, call 911. See food allergy basics and emergency signs. [13]
- Sweet corn has no known medicine interaction in the sources we read. Corn silk, the thread-like part, is a different product; see corn silk.
- Eye-health claims come mostly from supplement trials of lutein and zeaxanthin, not from eating corn. Large trials did not show extra benefit. [5][6]
- Mold toxins (mycotoxins) can occur in corn crops. They are monitored by the FDA. [10]
What is in it (USDA values)
| Nutrient | Per 100 g | Per 1 cup of kernels (145 g) | % Daily Value per cup |
|---|---|---|---|
| Energy | 86 kcal | 125 kcal | not set |
| Carbohydrate | 18.7 g | 27.1 g | 10% |
| Fiber | 2.0 g | 2.9 g | 10% |
| Total sugars | 6.26 g | 9.1 g | not set |
| Protein | 3.27 g | 4.7 g | not set |
| Folate | 42 µg DFE | 61 µg DFE | 15% |
| Magnesium | 37 mg | 54 mg | 13% |
| Vitamin C | 6.8 mg | 9.9 mg | 11% |
| Thiamin (B1) | 0.15 mg | 0.22 mg | 18% |
| Potassium | 270 mg | 392 mg | 8% |
| Lutein + zeaxanthin | 644 µg | 934 µg | not set |
| Vitamin K | 0.3 µg | 0.4 µg | 0% |
Values are for raw yellow sweet corn, USDA FoodData Central item 169998 (SR Legacy). [1] The USDA household portions are 1 cup (145 g) and one medium ear (6-3/4 to 7-1/2 inches) yields 102 g of kernels. [1] Per-cup figures are the per-100 g numbers scaled by the USDA weight. % Daily Value uses the FDA 2016 Daily Values; values vary with variety, ripeness and storage.
Corn contains lutein and zeaxanthin, yellow pigments of the carotenoid family; USDA measured 644 µg per 100 g in raw yellow sweet corn. [1] We did not read a value for white sweet corn. Whether eating these pigments changes eye health is covered below. A laboratory study found that heating sweet corn raised its measured antioxidant activity and ferulic acid while vitamin C fell by 25%. [8] That is a test-tube measure, not a health result in people.
What research says
| Health goal | What the sources found | Strength of evidence | What was studied |
|---|---|---|---|
| Fiber and digestion | MedlinePlus says fiber adds bulk, helps you feel full sooner and helps prevent constipation. [9] | Established as a general role of fiber (not corn-specific) | Dietary fiber in general |
| Eye health: lutein and zeaxanthin intake | A meta-analysis of studies found higher intake was not linked to early age-related macular degeneration (AMD) but was linked to lower risk of late AMD (RR 0.74). [4] | Mixed (observational association, not proof) | Observational studies of food intake |
| Eye health: lutein supplements in AMD | In the AREDS2 trial (4,203 people) adding lutein plus zeaxanthin did not significantly reduce progression to advanced AMD. [5] Cochrane (2017) said lutein with or without zeaxanthin may have little or no effect on progression. [6] A 2026 meta-analysis of 9 trials (860 people) reported better macular pigment density and visual acuity, mainly in early AMD. [7] | Mixed | Supplements, people with AMD |
| Eye health from eating corn itself | Proper evidence not found in the sources we read. | Insufficient evidence | |
| Antioxidant effects | Heated sweet corn showed higher antioxidant activity in the lab. [8] | Lab or animal only | Laboratory extracts |
| Starch versus vegetable | NHS counts sweetcorn as a vegetable portion (about 3 heaped tablespoons cooked). [2] NHS treats potatoes, yams, cassava and plantain as starchy foods that do not count. [3] | Classification, not a health outcome | Official guidance |
Eaten as food vs taken as a supplement. The eye-health trials gave lutein or multivitamin capsules, not corn, so their results do not show that corn protects the eyes. The AREDS2 formula is a supplement for people who already have AMD. Its authors also noted more lung cancers with the beta-carotene version, mostly in former smokers. [5] We did not read a source on MyPlate's class for corn, so we do not state it. The NHS source above is what we can report.
How much is a normal serving
- NHS: about 3 heaped tablespoons of cooked sweetcorn is one portion; frozen and tinned count the same, and tinned corn without added salt or sugar is advised. [2]
- WHO: at least 400 g of fruits and vegetables a day for people over 10 (fact sheet shown 26 January 2026). [15]
- USDA household portion: 1 cup of kernels is 145 g. [1]
Safety, allergy and medicines
- Corn allergy. In one study of 16 people, only 6 had positive oral food challenges; skin and blood tests alone were not meaningful for most, and the authors say challenges are needed to confirm allergy. [12] MedlinePlus lists corn products under food intolerance (heartburn, cramps, belly pain, diarrhea), not among the common allergens. [13]
- Allergy emergency. Hives, swelling of the face, lips, tongue or throat, wheezing or trouble breathing need 911; MedlinePlus says people prescribed epinephrine should use it right away. [13]
- Mycotoxins. The FDA says aflatoxin in corn can raise liver cancer risk with regular intake, and fumonisins, made by Fusarium molds, harm organs in animals; effects in people need more research. The FDA publishes action and guidance levels and tests foods. [10] A review reports high chronic exposure to aflatoxin and fumonisin mostly where maize is a staple and not well controlled. [11] The sources we read do not give risk figures for sweet corn bought in US stores.
- Medicines. Proper evidence of sweet corn interacting with medicines was not found in the sources we read. A pharmacist can check; see medication interactions.
- Sugar and diabetes. Raw sweet corn has about 9 g of sugar per cup. [1] We did not read a source on blood sugar effects of corn, so we make no claim.
- GMO question. We did not read a source on this, so this page does not address it.
Choosing, storing and food safety
- Rinse fresh produce under running water, no soap or produce wash. Washing lowers bacteria but does not remove all of them. [14]
- Keep cut or packaged produce refrigerated at 40°F or below. [14]
- Throw out ears that look rotten or moldy.
Related pages
Health connections for Sweet Corn
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Lutein and zeaxanthin intake and eye health
Preliminary or mixedSweet corn contains the yellow pigments lutein and zeaxanthin. In observational studies, higher intake was linked to lower risk of late age-related macular degeneration but not early disease.
Supplements: Observational association is not proof; no study we read tested eating corn itself.
Lutein supplements and macular degeneration
Preliminary or mixedLarge trials of lutein plus zeaxanthin supplements did not clearly slow macular degeneration, though a 2026 meta-analysis reported better macular pigment and visual acuity mainly in early disease.
Supplements: AREDS2 (4,203 people) found no significant extra reduction in progression; Cochrane says little or no effect.
Fiber and digestion
Preliminary or mixedFiber adds bulk, helps you feel full sooner and helps prevent constipation. Raw sweet corn has 2.0 g of fiber per 100 g.
Supplements: Not applicable to a supplement; general fiber statement only.
Folate, magnesium, vitamin C and thiamin from the food
Established roleOne cup (145 g) gives about 15% of the Daily Value for folate, 13% magnesium, 11% vitamin C and 18% thiamin.
Supplements: Food source only; no supplement trial used.
Cooking and measured antioxidant activity
Lab or animal research onlyIn the lab, heating sweet corn raised measured antioxidant activity and ferulic acid while vitamin C fell by 25%.
Supplements: Laboratory finding only.
Sweet corn as a vegetable or a starchy food
Not enough evidenceNHS counts sweetcorn as a vegetable portion (about 3 heaped tablespoons cooked), whereas potatoes, yams, cassava and plantain are starchy foods that do not count.
Supplements: No health claim made.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Body systems (2)
- Digestive SystemPreliminary or mixed
Corn gives about 2 g of fiber per 100 g; fiber in general helps prevent constipation (MedlinePlus). Not tested for corn specifically.
- Immune SystemDocumented risk
Corn allergy is uncommon; severe reactions are an emergency. Diagnosis needs a supervised challenge.
Body parts (2)
- EyesPreliminary or mixed
Lutein and zeaxanthin in corn are linked to lower late macular degeneration risk in observational studies; supplement trials were mixed and none tested eating corn.
- LiverDocumented risk
Aflatoxin from moldy or contaminated corn can harm the liver and raise liver cancer risk with regular intake (FDA).
Functional actions (2)
- AntioxidantLab or animal research only
Heated sweet corn showed higher antioxidant activity in the lab; this is not shown in people.
- Digestive SupportPreliminary or mixed
Fiber adds bulk and aids digestion in general (MedlinePlus); corn-specific trials were not found.
Root causes (1)
- Environmental ToxinsDocumented risk
Mycotoxins can contaminate corn crops; the FDA monitors aflatoxin and fumonisin.
Conditions & symptoms (2)
- Age Related Macular DegenerationPreliminary or mixed
Higher dietary lutein and zeaxanthin was linked to lower late AMD risk in observational studies; supplement trials (AREDS2, Cochrane) show little or no added benefit.
- Food AllergyDocumented risk
Corn allergy exists but is uncommon and needs a supervised food challenge to confirm.
Documented risks and interactions (3)
- Aflatoxin and fumonisin mold toxins in corn. The FDA says aflatoxin in corn can raise liver cancer risk with regular intake and fumonisins may harm organs in animals; effects in people need more research. The FDA publishes action and guidance levels and tests foods.
- Corn allergy. Corn allergy is uncommon and hard to diagnose; in one study of 16 people only 6 had positive food challenges. MedlinePlus lists corn products under food intolerance, not common allergens.
- Washing and storing fresh produce. The FDA advises rinsing produce under running water without soap, and refrigerating cut produce at 40°F or below. Washing lowers bacteria but does not remove all.
Frequently asked questions
Is sweet corn a vegetable or a starchy food?
The NHS counts sweetcorn as a vegetable portion, while potatoes, yams, cassava and plantain are called starchy foods that do not count. [2][3] We could not read the US MyPlate wording.
Does the lutein in corn protect my eyes?
Higher dietary lutein and zeaxanthin was linked to lower late AMD risk in observational studies, which cannot prove cause. [4] Supplement trials were mixed. [5][6]
Is corn allergy common?
It is not listed among the common food allergens by MedlinePlus. [13] If you suspect it, diagnosis needs a supervised food challenge. [12]
Is moldy corn dangerous?
Corn can carry mycotoxins; the FDA warns that aflatoxin can harm the liver and monitors foods. [10] Do not eat moldy corn.
Does cooking destroy the nutrients?
A lab study found heating raised antioxidant activity but cut vitamin C by 25%. [8] Effects on health were not tested.
References
- U.S. Department of Agriculture. Corn, sweet, yellow, raw, FoodData Central 169998. SR Legacy, April 2018. Read 2026-10-23.
- NHS. 5 A DAY portion sizes. Read 2026-10-23.
- NHS. 5 A DAY: what counts. Last reviewed 9 June 2026. Read 2026-10-23.
- Ma L et al. Lutein and zeaxanthin intake and the risk of age-related macular degeneration: a systematic review and meta-analysis. Br J Nutr 2012. PMID 21899805. Abstract read 2026-10-23.
- Age-Related Eye Disease Study 2 Research Group. Lutein + zeaxanthin and omega-3 fatty acids for AMD: the AREDS2 randomized clinical trial. JAMA 2013. PMID 23644932. Abstract read 2026-10-23.
- Evans JR, Lawrenson JG. Antioxidant vitamin and mineral supplements for slowing the progression of age-related macular degeneration. Cochrane Database Syst Rev 2017. PMID 28756618. Abstract read 2026-10-23.
- Wang WX et al. From supplements to sight: lutein and carotenoid in AMD, a meta-analysis of randomized controlled trials. J Ophthalmol 2026. PMID 42028334. Abstract read 2026-10-23.
- Dewanto V, Wu X, Liu RH. Processed sweet corn has higher antioxidant activity. J Agric Food Chem 2002. PMID 12166989. Abstract read 2026-10-23.
- MedlinePlus. Dietary fiber. Read 2026-10-23.
- U.S. Food and Drug Administration. Mycotoxins. Read 2026-10-23.
- Wild CP, Gong YY. Mycotoxins and human disease: a largely ignored global health issue. Carcinogenesis 2010. PMID 19875698. Abstract read 2026-10-23.
- Pasini G et al. IgE-mediated allergy to corn: a 50 kDa protein is a major allergen. Allergy 2002. PMID 11929411. Abstract read 2026-10-23.
- MedlinePlus. Food allergy. Read 2026-10-23.
- U.S. Food and Drug Administration. Selecting and serving produce safely. Read 2026-10-23.
- World Health Organization. Healthy diet fact sheet. Shown 26 January 2026. Read 2026-10-23.