Is corn classified as a grain? Understanding corn on the cob, popcorn, and corn flour
Corn comes in various forms, ranging from the familiar corn on the cob to popcorn, as well as processed types like corn flour and corn syrup.
So, how should we categorize this adaptable food?
According to Caroline Thomason, a dietitian and diabetes educator based in Washington, D.C., “Corn can be considered both a grain and a vegetable, depending on how it’s prepared,” as she explains to YSL News.
Whether you’re interested in tracking macronutrients, following a medical professional’s advice on reducing certain foods, or settling a playful argument, here’s what nutrition experts want you to know about classifying corn correctly.
Is corn a grain?
The quick answer is that corn’s classification as a grain depends on its form.
“Corn on the cob is viewed as a starchy vegetable, whereas popcorn and corn flour are categorized as grains,” Thomason indicates.
Regardless of how you consume it, corn serves as a source of carbohydrates and is “surprisingly high in fiber,” she adds.
According to the U.S. Department of Agriculture, an ear of corn typically has about 20 grams of carbohydrates, 2.5 grams of fiber, and 2.6 grams of protein. In comparison, a bag of microwave popcorn contains approximately 47 grams of carbohydrates, 4.7 grams of fiber, and 7.8 grams of protein. A 100-gram serving of corn flour (about 3/4 cup) has around 77 grams of carbohydrates, 7 grams of fiber, and 7.5 grams of protein.
Is corn suitable for a low carb diet?
Due to its carbohydrate content, individuals advised by health professionals to limit carbs should be cautious about their corn consumption, since starchy vegetables and grains can be quite high in carbohydrates.
However, this doesn’t imply that corn is bad for everyone. Thomason emphasizes that corn offers vital nutrients, including fiber, B vitamins, and antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
She further explains: “Whole forms like popcorn and corn on the cob provide more nutrients and fiber compared to refined products such as corn syrup or cornmeal.”
