Yellow Corn Grain: A Nutritional Overview
Yellow corn grain is a versatile and nutritious staple, commonly used in a variety of culinary applications such as baking, cooking, and even as a base for cereals. Known for its vibrant color and slightly sweet flavor, this ingredient is not only delicious but also rich in essential nutrients. Here is a detailed nutritional breakdown for yellow corn grain, highlighting its key benefits and values.
Nutritional Information for Yellow Corn Grain (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 365 kcal |
| Protein | 9.42 g |
| Total Fat | 4.74 g |
| Saturated Fat | 0.67 g |
| Carbohydrates | 74.26 g |
| Fiber | 7.3 g |
| Sugar | 0.64 g |
| Calcium | 7.0 mg |
| Iron | 2.71 mg |
| Magnesium | 127 mg |
| Phosphorus | 210 mg |
| Potassium | 287 mg |
| Sodium | 35.0 mg |
| Zinc | 2.21 mg |
| Copper | 0.314 mcg |
| Manganese | 0.485 mg |
| Selenium | 15.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.385 mg |
| Riboflavin (Vitamin B2) | 0.201 mg |
| Niacin (Vitamin B3) | 3.627 mg |
| Vitamin B6 | 0.622 mg |
| Folate (Vitamin B9) | 19.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 11.0 mcg |
| Vitamin E | 0.49 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Yellow Corn Grain
- Rich in Carbohydrates and Fiber: Yellow corn is an excellent source of complex carbohydrates, which provide sustained energy. The fiber content helps support digestive health and promotes a feeling of fullness.
- High in Protein: With 9.42 grams of protein per 100 grams, yellow corn is a great plant-based protein source, making it suitable for vegetarians and vegans.
- Minerals and Vitamins: Yellow corn is a good source of magnesium, phosphorus, potassium, and zinc, essential for maintaining bone health, muscle function, and overall cellular processes. It also provides small amounts of vitamin A and some B vitamins, including thiamine, niacin, and vitamin B6.
- Antioxidant Properties: The manganese and selenium content in yellow corn contribute to antioxidant activity, which helps combat oxidative stress in the body.
Allergen Information
Yellow corn is generally considered safe for most individuals, but it’s important to note that it may cause allergic reactions in some sensitive people. Always ensure there are no additional allergens present in processed corn products.
Dietary Preferences
Yellow corn is naturally gluten-free, making it a suitable option for those following a gluten-free diet. It’s also vegan-friendly and provides a good alternative for people looking for plant-based sources of energy and nutrition.
Conclusion
Yellow corn grain is a nutritious, versatile, and energy-dense food ingredient that can be included in various dishes ranging from soups and salads to baked goods. Its rich nutrient profile, with ample fiber, protein, and essential vitamins and minerals, makes it a great addition to a balanced diet. Whether you’re cooking, baking, or preparing snacks, yellow corn can provide both flavor and nutritional benefits to your meals.
