Is corn good for weight loss?

This article will answer the query “Is corn good for weight loss?”; moreover, it addresses the nutritional composition of corn, a brief guideline of how much you should eat, and how to combine with other foods in a healthy diet.

Is corn good for weight loss?

There is no clear yes-no answer for if corn is good for weight loss. This will depend on the amount of corn you eat. Corn contains fiber that produces satiety, which could help you eat fewer calories in your day. Additionally, the resistant starch of corn is good for regulating your blood glucose levels (1,2,3).

How much corn can you consume a day for weight loss?

There is no accurate answer for this. The amount of maize you can eat a day for weight loss will depend on your nutritional needs. Some studies suggest that 100 – 250 g a day is a good amount of corn (4).

What is the Nutritional composition of corn?

You can see the nutritional composition of corn in the table below. As you can see, much of it is carbohydrates, and it is a good source of fiber (4). 

NutrientContent in corn
Carbohydrates18.7 g/100 g
Protein3.27 g/100 g
Lipids1.35 g/100 g
Fiber2.0 g/100 g
Thiamine0.155 mg/100 g
Riboflavin0.055 mg/100 g
Pantothenic acid0.717 mg/100 g
Vitamin B60.093 mg/100 g
Niacin1.77 mg/100 g
Folate42 micrograms/100 g
Vitamin A187 IU/100 g
Calcium2 mg/100 g
Iron0.52 mg/100 g
Magnesium37 mg/100 g
Zinc0.46 mg/100 g
Selenium0.6 micrograms/100 g

Adapted from USDA FoodData Central et al. (5).

Even though corn has an acceptable quantity of proteins, these are not complete. The proteins of corn are missing Lysine, an essential amino acid that your body needs for creating tissues, immune cells, and enzymes (4).

Corn also contains micronutrients like vitamins (Thiamine, Riboflavin, Pantothenic acid, Vitamin B6, Niacin, Folate, and vitamin A) and minerals (Calcium, Iron, Magnesium, Zinc, and Selenium) (4).

What are the health benefits of consuming corn?

The nutrients in corn can provide you different health benefits. For example (4,1):

  • Fiber promotes good gastrointestinal health like preventing constipation, feeding microbiota, and preventing colon cancer
  • Corn has resistant starch and complex carbohydrates, this will help to regulate your insulin and glucose levels in blood
  • B vitamins in corn have important roles in cognitive development (in children) and also in preserving neurological capacities (in adults). The minerals in corn are antioxidants, which are very good for preventing some cancer types

What are the potential drawbacks of consuming corn?

There are some potential drawbacks of consuming corn. If you are allergic to corn proteins, you should avoid this food (1).

Because corn has mainly carbohydrates, you should moderate your intake of this nutrient. Excessive carbohydrate intake is related to overweight or diabetes (1).

Moreover, if you do not consume complete proteins, you can suffer protein malnutrition, which affects your immune system and also impair the function of organs like liver or kidneys (6).

How can you incorporate corn in a healthy weight-loss diet?

You can incorporate corn in a healthy weight-loss diet by combining this grain with other protein sources. This will complement the amino acids and you will be consuming complete proteins. You can choose legumes like lentils, chickpeas, or meats (7).

It is also important to include fruits, vegetables, dairy products, and other whole-grain foods in a healthy diet. Remember that all food groups are part of a healthy diet, independently of the objective of the diet (8).

You can look at some recipes right here.


This article answered the query “Is corn good for weight loss?”; moreover, it addressed the nutritional composition of corn, a brief guideline of how much you should eat, and how to combine with other foods in a healthy diet.


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  1. Cena H, Calder PC. Defining a healthy diet: Evidence for the role of contemporary dietary patterns in health and disease. Nutrients, 2020;12(2):334.