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Maize nutrition, glycemic index, calories, net carbs & more

Corn, sweet, yellow, raw
*all the values are displayed for the amount of 100 grams

Maize Glycemic index (GI)

52
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 04, 2020
Education: General Medicine at YSMU

Corn is one of the world’s most popular cereal grains and can be turned into an array of various food products with different qualities. That is why corn’s glycemic index has to be accounted for each corn product separately, including a variance between origins.

Based on The International Tables of Glycemic Index study, corn granules from China have a glycemic index of 52±3.

The GI of corn flakes varies depending on the country. In one study, corn flakes from China have a GI of 74±3 and 79±4, based on the brand. Australian corn flakes have a lower GI of 77, while both Canadian and British corn flakes show a higher glycemic index, 80±6 and 93±14 accordingly.

Sweet corn’s GI has a wide range from 37 to 67. The “honey and pearl” type of sweet corn from New Zealand has the lowest GI of 37±12. Boiled sweet corn on the cob from Australia has a GI of 48. The GI of sweet corn from China averages around 55±2, alongside a GI of 60 for sweet corn from the USA and 62±5 from South Africa.

Corn can also be made into gluten-free pasta. Australian corn pasta has a GI of 68±7 or 78±10, depending on other ingredients.

Corn syrup has a high GI of 90 but can change depending on the fructose and glucose ratio.

Corn chips from Australia have been noted to change over the years positively. Plain, salted corn chips from 1985 had a GI of 72, while the same corn chips in 1998 had a GI of 42±4.

Popcorn can also change qualities based on brand. One brand of microwave popcorn from Australia has a GI of 55±7, while the other has a GI of 89. The GI of popcorn from China ranges around 55±1.

Corn hominy has a GI of 40±5.

A South American food called arepa, cornbread cake, made with cornflour has a GI of 72. Corn tortillas from Mexico have a GI of 52.

Baked sweet products naturally have a higher sugar concentration, making the GI of a low-amylose corn muffin a 102, while the GI of a high-amylose corn muffin is 49.

The GI of cornmeal porridge from Kenya is 109, whereas boiled cornmeal from Canada has a GI of 68.

The Queensland Government has classified corn flakes, corn pasta as having high GI, popcorn as medium GI, and sweet corn and corn chips as low GI foods (2).

One study has shown that regular consumption of corn and its derived whole grain products is associated with a reduced risk of developing type 2 diabetes due to its phytochemical content (3). In contrast to this high fructose corn syrup, due to its high glycemic index, is not recommended as a substitute for fructose for people with diabetes (4).

On average, the GI of sweet corn ranges in the low, while corn products fall under moderate or high glycemic index foods.

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. https://www.health.qld.gov.au/__data/assets/pdf_file/0026/143567/paeds_gi.pdf
  3. https://www.sciencedirect.com/science/article/pii/S2213453018301009
  4. https://pubmed.ncbi.nlm.nih.gov/2695593/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 04, 2020

Important nutritional characteristics for Maize

Maize
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
52 (low)
Insulin index ⓘ https://www.researchgate.net/publication/26770180
53
Calories
86
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
16.7 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 ear, medium (6-3/4" to 7-1/2" long) yields (102 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-1.8 (alkaline)
73% Vitamin C
73% Magnesium
70% Folate, food
65% Vitamin A
65% Net carbs
Explanation: The given food contains more Vitamin C than 73% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Magnesium, Folate, food, Vitamin A, and Net carbs.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 1% 20% 27% 39% 24% 2% 13% 18% 22% 4% 13%
Calcium: 2 mg of 1,000 mg 0%
Iron: 0.52 mg of 8 mg 7%
Magnesium: 37 mg of 420 mg 9%
Phosphorus: 89 mg of 700 mg 13%
Potassium: 270 mg of 3,400 mg 8%
Sodium: 15 mg of 2,300 mg 1%
Zinc: 0.46 mg of 11 mg 4%
Copper: 0.054 mg of 1 mg 6%
Manganese: 0.163 mg of 2 mg 7%
Selenium: 0.6 µg of 55 µg 1%
Choline: 23 mg of 550 mg 4%

Mineral chart - relative view

Magnesium
37 mg
TOP 27%
Potassium
270 mg
TOP 44%
Manganese
0.163 mg
TOP 54%
Phosphorus
89 mg
TOP 67%
Zinc
0.46 mg
TOP 71%
Choline
23 mg
TOP 74%
Iron
0.52 mg
TOP 76%
Copper
0.054 mg
TOP 78%
Sodium
15 mg
TOP 83%
Selenium
0.6 µg
TOP 88%
Calcium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Vitamin A: 187 IU of 5,000 IU 4%
Vitamin E : 0.07 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 6.8 mg of 90 mg 8%
Vitamin B1: 0.155 mg of 1 mg 13%
Vitamin B2: 0.055 mg of 1 mg 4%
Vitamin B3: 1.77 mg of 16 mg 11%
Vitamin B5: 0.717 mg of 5 mg 14%
Vitamin B6: 0.093 mg of 1 mg 7%
Folate: 42 µg of 400 µg 11%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.3 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
6.8 mg
TOP 27%
Vitamin A
187 IU
TOP 35%
Folate
42 µg
TOP 37%
Vitamin B1
0.155 mg
TOP 39%
Vitamin B5
0.717 mg
TOP 45%
Vitamin B3
1.77 mg
TOP 60%
Vitamin B6
0.093 mg
TOP 66%
Vitamin B2
0.055 mg
TOP 80%
Vitamin K
0.3 µg
TOP 84%
Vitamin E
0.07 mg
TOP 89%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

4% 2% 19% 77%
Protein:
Daily Value: 7%
3.27 g of 50 g
7%
Fats:
Daily Value: 2%
1.35 g of 65 g
2%
Carbs:
Daily Value: 6%
18.7 g of 300 g
6%
Water:
Daily Value: 4%
76.05 g of 2,000 g
4%
Other:
0.63 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 25% 37% 28% 39% 20% 20% 26% 31% 39%
Tryptophan: 23 mg of 280 mg 8%
Threonine: 129 mg of 1,050 mg 12%
Isoleucine: 129 mg of 1,400 mg 9%
Leucine: 348 mg of 2,730 mg 13%
Lysine: 137 mg of 2,100 mg 7%
Methionine: 67 mg of 1,050 mg 6%
Phenylalanine: 150 mg of 1,750 mg 9%
Valine: 185 mg of 1,820 mg 10%
Histidine: 89 mg of 700 mg 13%

Fat type information

0.325% 0.432% 0.487%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g

Carbohydrate type breakdown

5.7% 0.89% 3.43% 1.94%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Maize

6.26% 2% 10.44%
Sugar: 6.26 g
Fiber: 2 g
Other: 10.44 g

All nutrients for Maize per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 35% 16.7g 3.2 times less than Chocolate Chocolate
Protein 8% 69% 3.27g 1.2 times more than Broccoli Broccoli
Fats 2% 72% 1.35g 24.7 times less than Cheese Cheese
Carbs 6% 36% 18.7g 1.5 times less than Rice Rice
Calories 4% 76% 86kcal 1.8 times more than Orange Orange
Starch 2% 95% 5.7g 2.7 times less than Potato Potato
Fructose 2% 84% 1.94g 3 times less than Apple Apple
Sugar N/A 45% 6.26g 1.4 times less than Coca-Cola Coca-Cola
Fiber 8% 37% 2g 1.2 times less than Orange Orange
Calcium 0% 96% 2mg 62.5 times less than Milk Milk
Iron 7% 76% 0.52mg 5 times less than Beef Beef
Magnesium 9% 27% 37mg 3.8 times less than Almond Almond
Phosphorus 13% 67% 89mg 2 times less than Chicken meat Chicken meat
Potassium 8% 44% 270mg 1.8 times more than Cucumber Cucumber
Sodium 1% 83% 15mg 32.7 times less than White Bread White Bread
Zinc 4% 71% 0.46mg 13.7 times less than Beef Beef
Copper 6% 78% 0.05mg 2.6 times less than Shiitake Shiitake
Vitamin A 4% 35% 187IU 89.3 times less than Carrot Carrot
Vitamin E 0% 89% 0.07mg 20.9 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 8% 27% 6.8mg 7.8 times less than Lemon Lemon
Vitamin B1 13% 39% 0.16mg 1.7 times less than Pea Pea
Vitamin B2 4% 80% 0.06mg 2.4 times less than Avocado Avocado
Vitamin B3 11% 60% 1.77mg 5.4 times less than Turkey meat Turkey meat
Vitamin B5 14% 45% 0.72mg 1.6 times less than Sunflower seed Sunflower seed
Vitamin B6 7% 66% 0.09mg 1.3 times less than Oat Oat
Folate 11% 37% 42µg 1.5 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 84% 0.3µg 338.7 times less than Broccoli Broccoli
Tryptophan 0% 92% 0.02mg 13.3 times less than Chicken meat Chicken meat
Threonine 0% 88% 0.13mg 5.6 times less than Beef Beef
Isoleucine 0% 89% 0.13mg 7.1 times less than Salmon Salmon
Leucine 0% 85% 0.35mg 7 times less than Tuna Tuna
Lysine 0% 89% 0.14mg 3.3 times less than Tofu Tofu
Methionine 0% 87% 0.07mg 1.4 times less than Quinoa Quinoa
Phenylalanine 0% 88% 0.15mg 4.5 times less than Egg Egg
Valine 0% 88% 0.19mg 11 times less than Soybean Soybean
Histidine 0% 87% 0.09mg 8.4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 2% 73% 0.33g 18.1 times less than Beef Beef
Monounsaturated Fat N/A 73% 0.43g 22.7 times less than Avocado Avocado
Polyunsaturated fat N/A 62% 0.49g 96.9 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 86
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 15mg
6%
Total Carbohydrate 19g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 2mg 0%

Iron 1mg 13%

Potassium 270mg 8%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Maize nutrition infographic

Maize nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.