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Maize nutrition, glycemic index, acidty and serving size

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

Maize nutrition infographic

Maize nutrition infographic
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Important nutritional characteristics for Maize

Maize
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
55 (low)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-1.8 (alkaline)
Calories
86
73% Magnesium
73% Vitamin C
70% Folate, food
65% Vitamin A
64% Carbs
Explanation: This food contains more Magnesium than 73% of foods. More importantly, although there are several foods (27%) which contain more Magnesium, this food itself is rich in Magnesium more than it is in any other nutrient. Similarly it is relatively rich in Vitamin C, Folate, food, Vitamin A and Carbs

Maize Glycemic index (GI)

55

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 numbers by The International Tables of Glycemic Index corn granules from China have a glycemic index of 52±3. 

The GI of corn flakes varies depending on the country. In this 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, whilst 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 with 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 positively change over the years. Plain,salted corn chips from 1985 had a GI of 72, whilst 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, whilst 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, corn bread cake, made with corn flour 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, whilst the GI of a high-amylose corn muffin is 49.

The GI of a 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 (3).

A study (4) has shown that regular consumption of corn and its derived whole grain products is associated with reduced risk of developing type 2 diabetes due to its phytochemicals. 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 (5).

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

Sources.

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  3. https://www.health.qld.gov.au/__data/assets/pdf_file/0026/143567/paeds_gi.pdf
  4. https://www.sciencedirect.com/science/article/pii/S2213453018301009
  5. https://pubmed.ncbi.nlm.nih.gov/2695593/
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Macronutrients chart

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

NEW NUTRITION FACTS LABEL

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

Calcium 2mg 0%

Iron 1mg 6%

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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 2 mg of 1,000 mg 0%
Iron: 0.52 mg of 18 mg 3%
Magnesium: 37 mg of 400 mg 9%
Phosphorus: 89 mg of 1,000 mg 9%
Potassium: 270 mg of 3,500 mg 8%
Sodium: 15 mg of 2,400 mg 1%
Zinc: 0.46 mg of 15 mg 3%
Copper: 0.054 mg of 2 mg 3%
Manganese: 0.163 mg of 2 mg 8%
Selenium: 0.6 µg of 70 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 mg
TOP 88%
Calcium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A: 187 IU of 5,000 IU 4%
Vitamin E : 0.07 mg of 20 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 6.8 mg of 60 mg 11%
Vitamin B1: 0.155 mg of 2 mg 10%
Vitamin B2: 0.055 mg of 2 mg 3%
Vitamin B3: 1.77 mg of 20 mg 9%
Vitamin B5: 0.717 mg of 10 mg 7%
Vitamin B6: 0.093 mg of 2 mg 5%
Folate, total: 42 µg of 400 µg 11%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 0.3 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
6.8 µg
TOP 27%
Vitamin A
187 µg
TOP 35%
Folate, total
42 µg
TOP 37%
Vitamin B1
0.155 µg
TOP 39%
Vitamin B5
0.717 µg
TOP 45%
Vitamin B3
1.77 µg
TOP 60%
Vitamin B6
0.093 µg
TOP 66%
Vitamin B2
0.055 µg
TOP 80%
Vitamin K
0.3 µg
TOP 84%
Vitamin E
0.07 µg
TOP 89%
Folic acid (B9)
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

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

Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.