Maize nutrition, glycemic index, calories, and serving size
Maize Glycemic index (GI)
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.
Important nutritional characteristics for Maize
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Maize nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Carbohydrate type breakdown
Fiber content ratio for Maize
All nutrients for Maize per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Protein||8%||69%||3.27g||1.2 times more than Broccoli|
|Fats||2%||72%||1.35g||24.7 times less than Cheese|
|Carbs||6%||36%||18.7g||1.5 times less than Rice|
|Calories||4%||76%||86kcal||1.8 times more than Orange|
|Starch||2%||95%||5.7g||2.7 times less than Potato|
|Fructose||2%||84%||1.94g||3 times less than Apple|
|Sugar||0%||45%||6.26g||1.4 times less than Coca-Cola|
|Fiber||8%||37%||2g||1.2 times less than Orange|
|Calcium||0%||96%||2mg||62.5 times less than Milk|
|Iron||7%||76%||0.52mg||5 times less than Beef|
|Magnesium||9%||27%||37mg||3.8 times less than Almond|
|Phosphorus||13%||67%||89mg||2 times less than Chicken meat|
|Potassium||8%||44%||270mg||1.8 times more than Cucumber|
|Sodium||1%||83%||15mg||32.7 times less than White Bread|
|Zinc||4%||71%||0.46mg||13.7 times less than Beef|
|Copper||6%||78%||0.05mg||2.6 times less than Shiitake|
|Vitamin E||0%||89%||0.07mg||20.9 times less than Kiwifruit|
|Vitamin C||8%||27%||6.8mg||7.8 times less than Lemon|
|Vitamin B1||13%||39%||0.16mg||1.7 times less than Pea|
|Vitamin B2||4%||80%||0.06mg||2.4 times less than Avocado|
|Vitamin B3||11%||60%||1.77mg||5.4 times less than Turkey meat|
|Vitamin B5||14%||45%||0.72mg||1.6 times less than Sunflower seed|
|Vitamin B6||7%||66%||0.09mg||1.3 times less than Oat|
|Folate||11%||37%||42µg||1.5 times less than Brussels sprout|
|Vitamin K||0%||84%||0.3µg||338.7 times less than Broccoli|
|Tryptophan||0%||92%||0.02mg||13.3 times less than Chicken meat|
|Threonine||0%||88%||0.13mg||5.6 times less than Beef|
|Isoleucine||0%||89%||0.13mg||7.1 times less than Salmon|
|Leucine||0%||85%||0.35mg||7 times less than Tuna|
|Lysine||0%||89%||0.14mg||3.3 times less than Tofu|
|Methionine||0%||87%||0.07mg||1.4 times less than Quinoa|
|Phenylalanine||0%||88%||0.15mg||4.5 times less than Egg|
|Valine||0%||88%||0.19mg||11 times less than Soybean|
|Histidine||0%||87%||0.09mg||8.4 times less than Turkey meat|
|Saturated Fat||2%||73%||0.33g||18.1 times less than Beef|
|Monounsaturated Fat||0%||73%||0.43g||22.7 times less than Avocado|
|Polyunsaturated fat||0%||62%||0.49g||96.9 times less than Walnut|
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.