Is Corn a healthy vegetable or useless starch?

By: Jacqueline Gomes, RDN, MBA

Corn is one of summer’s simplest, purest pleasures. But just how healthy is it? I think you’ll be surprised just how easily this sweet vegetable can support a healthy diet and lifestyle.

  • One plain ear of corn has about 100 calories and 3 grams of fiber which can help keep you fuller, longer.
  • If quarantine has come with some unwanted pounds, choosing more high fiber foods can help support a healthy weight.
  • The insoluble fiber in corn supports digestion and helps keep you regular.
  • Sweet corn is loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision!


Eat Well Tips:

Corn is a versatile vegetable that many people enjoy! Steamed, grilled, sauteed or just plain Jane it’s a delicious vegetable that can be added to salads or enjoyed on its own.

If you’re in a pinch and need something quick, frozen corn is just as healthy and fresh.


Fresh Sweet Corn Salad

sweet corn salad on a plate

Prep: 10 minutes

Serves: 4



  • 4 medium ears fresh corn, husked, or 10 oz. frozen whole-kernel corn, thawed
  • 1 teaspoon olive oil
  • 1 cup thin strips orange bell pepper
  • 1 cup thinly sliced red onion
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • 2 tablespoons thinly sliced fresh basil for garnish



  1. Cut corn kernels from cobs to get 2 cups.
  2. Heat oil in a 10-inch skillet over medium heat. Add the corn, bell pepper, and onion. Cook, stirring, until the bell pepper and onion are tender-crisp, about 5 minutes. Season with salt and pepper.
  3. Serve the salad warm or chilled. (Before chilling, drain the vegetables.) Sprinkle with basil before serving, if desired.


Nutrition Facts Serving Size: 3/4 Cup:

Per Serving: 104 calories; 155 mg sodium. 21 g carbohydrates; 3 g fiber; 8 g sugar; 3 g protein

Source: EatingWell