In This ArticleView AllIn This ArticleIs It a Fruit, Vegetable or Grain?Nutrition FactsIs It Gluten-Free?How to Enjoy It
In This ArticleView All
View All
In This Article
Is It a Fruit, Vegetable or Grain?
Nutrition Facts
Is It Gluten-Free?
How to Enjoy It
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Did you know the U.S. is the leading corn consumer worldwide, with an annual corn consumption of more than 12 billion bushels, according toStatistica? While much of that is used for making ethanol or for animal feed, we do eat a lot of it, whether it’s in the form of corn on the cob, as popcorn, or as an additive in processed foods—like high-fructose corn syrup.
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Honestly, there’s a lot of confusion around corn—namely, what type of food it is. Is corn a vegetable, fruit or grain? How do you count it in your meals when you’re aiming to make a healthy meal?
Keep reading to find out exactly what it is. The answer will probably surprise you.
Is Corn a Fruit, Vegetable or Grain?
Spoiler: Corn is a combination of all three—a fruit, a grainanda vegetable.
Botanically speaking, corn is a fruit since it’s produced from the flower or the ovary of the corn plant.
According to theUSDA, though, corn can be considered a vegetable or a grain, depending on a couple of factors. The answer lies within the variety of corn and the time of harvest.
When corn ears of the sweet corn variety are reaped at their young and immature state, they have liquid-filled kernels that are soft and tender. In this case, these sweet corn kernels are considered a starchy vegetable. These are the typical corn varieties that you see in grocery stores and farmers' markets, where they are sold as corn on the cob but are also available as canned and frozen corn kernels.
The kernels mature and become hard and dry the longer the harvest is delayed. Popcorn is a corn variety harvested at this mature state and is classified as a grain. Corn at this mature stage can also be milled into cornmeal and used for foods like tortillas orcornbread.
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Corn Nutrition
Now that you know corn has multiple identities, you may wonder if corn is healthy, especially given its reputation, with many people doubting its nutritional value and health benefits.
Undoubtedly, corn is a starchy vegetable that provides more calories per serving than leafy green vegetables. However, according to theUSDA, one medium ear of corn contains:
Corn’s most surprising stat might be its 7 grams of natural sugars, which is less than one-third of the amount of natural sugars present in a medium apple, per theUSDA.
Corn is a low to moderate glycemic index food, according to theGlycemic Index Guide, which means the food is less likely to cause sudden spikes in blood sugar when eaten in moderation. Corn also provides powerful antioxidants, according to a 2021 study inApplied Biological Chemistry.
When it comes to popcorn, according to theUSDA, 1 cup of air-popped popcorn packs:
When the corn kernel dries, it goes from being a vegetable to a grain. So popcorn is considered a grain, not a vegetable or a fruit. With popcorn, you are eating the entire grain, with its bran, germ and endosperm intact, making it awhole grain.
It’s important to note that typically, milled corn products, such as fine cornmeal, are not considered whole grains because the bran and the germ are removed during processing.
Is Corn Gluten-Free?
If you are avoiding gluten due to gluten sensitivity or have been diagnosed with celiac disease, you may be concerned about the grains you eat. Rest assured that corn in its natural form, such as corn on the cob, corn kernels (fresh and frozen) and popcorn, is gluten-free.
When you purchase processed corn products, such as cornmeal, masa corn, corn flour and cornstarch, read the ingredients list and the packaging. Doing so can ensure that the product is gluten-free and is made in a gluten-free facility to avoid cross-contamination with other gluten-containing grains.
How to Enjoy Corn
Corn comes in a wide array of varieties and forms, making it a versatile food that can be part of many delicious recipes.
Sweet corn also makes a great side dish, like in ourCorn Pudding with Bacon & Rosemary.
You can also use sweet corn in desserts.Sweet Corn Ice Creamis an indulgent treat for the summer.
And don’t forget popcorn! To satisfy a sweet craving, make ourCinnamon-Sugar Microwave Popcorn.
Whole cornmeal can be enjoyed in various ways, too. Use it as a breading or add it todumplings, biscuits, bread, cakes, and waffles. TheseHealthy Cornmeal Recipeswill inspire you with endless creations in the kitchen.
20 Corn Side Dishes with Three Steps or Less
The Bottom Line
Corn is a nutritious food with multiple identities. Botanically, it’s a fruit but is consumed as both a vegetable and a grain, depending on when it’s harvested. Check out theseHealthy Corn RecipesandHealthy Corn Side Dish Recipesfor more ideas and inspiration.
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