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How much protein is there in corn?

The significance of protein in our diet cannot be overstated. When it comes to sources of protein, we often think of meat, poultry, fish, dairy, and legumes. However, there is one surprising contender that sometimes flies under the radar – corn.

Corn, a staple food for many cultures worldwide, boasts a noteworthy protein content that may surprise some individuals. While it is commonly known for its carbohydrate content, corn also contains a decent amount of protein.

Understanding the protein content in corn, including how much protein is present in various types of corn per 100g, can shed light on the potential nutritional benefits this versatile grain offers. So, let's explore the protein-packed world of corn and uncover how it can be a valuable addition to your diet.

Nutritional Profile of Corn

One cup (164 grams) of sweet yellow corn contains:

Calories

177 calories

Carbs

41 grams

Protein

5.4 grams

Fat

2.1 grams

Fiber

4.6 grams

Vitamin C

17% of the daily value (DV)

Thiamine (vitamin B1)

24% of the DV

Folate (vitamin B9)

19% of the DV

Magnesium

11% of the DV

Potassium

10% of the DV

Protein Content in Different Types of Corn

Corn comes in various types, each with its own distinct protein content.

  • Sweet corn, a popular choice for consumption, generally contains a moderate amount of protein.

  • On the other hand, field corn, primarily used for animal feed and industrial purposes, tends to have lower protein levels compared to sweet corn.

  • Popcorn, known for its popping properties, also contains a differing amount of protein.

Several factors influence the protein levels in different types of corn.

  • The genetic composition of the corn variety plays a significant role in determining its protein content.

  • Additionally, factors such as soil quality, farming practices, and environmental conditions can impact the protein levels in corn. For instance, corn grown in nutrient-rich soil may have higher protein content than those grown in less fertile conditions.

Understanding the variations in protein content among different types of corn can help individuals make informed decisions about their dietary choices. By incorporating a diverse range of corn varieties into their meals, people can benefit from a balanced intake of protein along with other essential nutrients.

Corn dishes at home

Dishes

Ingredients

Recipe

Cornbread Muffins

  • Cornmeal

  • All-purpose flour

  • Baking powder

  • Sugar

  • Salt

  • Milk

  • Egg

  • Butter (melted)

  1. Preheat oven and grease muffin tin.

  2. Mix cornmeal, flour, baking powder, sugar, and salt in a bowl.

  3. In another bowl, whisk together milk, egg, and melted butter.

  4. Combine wet and dry ingredients, then fold in corn kernels.

  5. Spoon batter into muffin tin and bake until golden brown.

Creamy Corn Soup

  • Fresh corn kernels

  • Vegetable broth

  • Onion (chopped)

  • Garlic (minced)

  • Heavy cream or coconut milk

  • Salt and pepper

  • Olive oil

  1. Sauté onion and garlic in olive oil until translucent.

  2. Add corn kernels and vegetable broth.

  3. Simmer until corn is tender.

  4. Blend soup until smooth, then return to the pot.

  5. Stir in heavy cream or coconut milk, salt, and pepper.

  6. Heat through and serve hot.

Corn and Black Bean Salsa

  • Fresh corn kernels

  • Black beans (canned, rinsed and drained)

  • Red bell pepper (diced)

  • Red onion (finely chopped)

  • Jalapeño (seeded and finely chopped)

  • Fresh lime juice

  • Cilantro (chopped)

  • Salt and pepper

  1. Combine corn kernels, black beans, red bell pepper, red onion, and jalapeño in a bowl.

  2. Add lime juice, chopped cilantro, salt, and pepper.

  3. Mix well and refrigerate for at least 30 minutes before serving.

Corn Fritters

  • Fresh corn kernels

  • All-purpose flour

  • Baking powder

  • Egg

  • Milk

  • Salt and pepper

  • Oil for frying

  1. In a bowl, mix corn kernels, flour, baking powder, egg, milk, salt, and pepper to form a batter.

  2. Heat oil in a pan.

  3. Drop spoonfuls of the batter into the hot oil and fry until golden brown on both sides.

  4. Drain on paper towels and serve hot with dipping sauce.

FAQs

  1. How much protein is there in corn?

    Corn is not a significant source of protein compared to other foods. One cup of corn contains about 5-6 grams of protein.

  2. Is corn a good source of protein?

    While corn does contain some protein, it is not considered a high protein food. It is more commonly eaten for its carbohydrate content.

  3. Can I meet my daily protein requirements with corn alone?

    It would be challenging to meet your daily protein needs solely from corn. It is recommended to consume a variety of protein sources for a balanced diet.

  4. Are there other protein-rich alternatives to corn?

    Yes, there are many protein-rich foods such as beans, lentils, tofu, eggs, chicken, and fish that can help you meet your protein requirements more effectively than corn.

  5. How can I incorporate more protein into my diet if I consume a lot of corn?

    If you consume a lot of corn but are looking to increase your protein intake, consider pairing corn with protein-rich foods like beans, chicken, or tofu in your meals.

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