Corn Nutrition Facts
Corn is considered a starch, says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City. “It’s a high-energy carbohydrate,” he says. There are several ways you can enjoy corn — fresh on or off the cob, frozen, or canned.
Macronutrients in Corn
Here’s the macronutrient makeup for one cup of fresh, raw yellow sweet corn, according to the U.S. Department of Agriculture (USDA):
Carbs in corn 27 grams (g)Net carbs in corn 24 g
Net carbs is a measurement determined by total carbs minus fiber and sugar alcohols, according to Atkins. Net carbs is the amount of carbohydrates that are digested and thus affect blood sugar. Net carbs isn’t an official macronutrient (like carbs, fat, and protein), but people following a keto diet often use this number as a guide to help them stay in their carb range.
Fat in corn 2 gProtein in corn 5 g
Other Nutrients in Corn
As you can see, corn is high in carbs. But in addition to a surprising amount of protein, corn offers B vitamins, zinc, magnesium, and iron, notes the Mayo Clinic Health System. Plus, corn has 3 g of fiber, which makes it a good source. Fiber is a nutrient that helps keep you regular.
Can You Eat Corn on Keto?
No, not typically. “I don’t recommend corn for someone trying to stay in ketosis,” says Diana Rodgers, RD, of Sustainable Dish in Concord, Massachusetts. You may choose to avoid corn on any low-carb diet, given its higher carb content. That said, it’s possible to fit in a very small portion of fresh corn, such as a tablespoon or two, in low-carb diets such as keto, Keatley points out. Even that amount is “taking away a lot of your potential carbs,” so it really has to be worth it. If you’re wondering ‘Can I eat corn on the cob on a keto diet?’ the answer is definitely no — that is simply too much.
Is Corn Healthy?
Yes, corn is healthy, particularly because it offers a good source of fiber. But it’s not usually appropriate if you’re on a keto diet because of its high carbohydrate content, which could easily blow your carbohydrate limit for the day if you’re not careful.
Keto Recipes With Corn
Although corn is not typically recommended on a keto diet, some recipes make use of corn in inventive and keto-friendly ways.
Low-Carb Mexican Street Corn Salad This recipe from That Low Carb Life cuts the corn with cauliflower for a twist on this favorite.Low-Carb Keto Cornbread Chopped baby corn courtesy of KetoConnect adds the corn flavor, while almond and coconut flours keep the carb count low.Keto Corn Tortillas Made with mostly almond flour, these tortillas, which are also from KetoConnect, get their corn flavor from a small amount of corn masa and corn extract.
What to Eat Instead of Corn
When you’re craving corn and following a keto diet, try these alternatives.
Popcorn You can eat more popcorn than fresh corn because it has fewer carbs — one cup of popped popcorn has 6 g total carbs and 1 g of fiber, notes the USDA. Plus, adds Keatley, you can pop it with or toss it in oil to meet your calorie and fat needs. Want something sweet? Sprinkle it with cinnamon or a small amount of non-nutritive sweetener, he suggests.Winter squash Corn has a nice sweet taste, but there are other veggies that do, too. If you keep your portions small, to around ¼ cup, some winter squash (5.5 g carbs when baked) is starchy but has “fewer carbohydrates and can satisfy that sweeter-tasting craving,” says Rodgers.
Summary
Can corn kick you out of ketosis? Yes. Corn doesn’t easily fit into a keto diet, because this starchy vegetable contains far too many carbohydrates. For a corn fix, popcorn may be a better occasional snack option if you are on a keto diet.
