What Is the Nutritional Value of Corn?

In order to get fresh corn of the highest nutritional value, choose an ear that has a husk with a bright green color with very little brown or yellow. Pull down part of the husk to look inside for any bugs and make sure the kernels are plump. Maintain the nutritional value of fresh corn by storing in the refrigerator in cold water as cold as possible without freezing it. Right above 32 degrees Fahrenheit is ideal.

Calories

• One ear of fresh corn has about 85 calories. One cup of cooked corn from a can has about 170 calories.

Vitamin A

• Yellow corn is a rich source of vitamin A that promotes eye health.

Water

• Corn is almost 75 percent water.

Fiber

• One cup of cooked corn has 12 grams of fiber.

Minerals

• One cup of corn has 1 percent of the calcium and 25 percent of the iron needed in a 2000 calorie diet.