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Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Superfood of the Week: Health Benefits of Corn

Superfood: corn.When I think of summer foods, one immediately comes to mind, and it happens to be this week’s superfood: corn!  There’s nothing better than grilling up some delicious corn for your backyard BBQ.

To spice up your corn dishes, try the many types that are available. Corn comes in several colors including yellow, white, purple and blue, so get creative and experiment with your favorite type!

Fresh corn is pure, natural, and good for you! It is considered a “starchy vegetable” but that’s not a bad thing!  It has a lot of nutritional benefits including:

  • high in fiber and protein (5 grams per cup of each)
  • high in vitamin C, potassium, folate, thiamin
  • contains antioxidants lutein and zeaxanthin
  • low in calories (about 130 per cup)
  • low in fat

When purchasing fresh corn choose ears with green husks, fresh silk, and plump kernels and use within two to three days. Corn isn’t just for grilling, and you can find it year-round, canned or frozen.  If you’re purchasing canned corn, opt for low sodium. It still tastes great, and is much better for your health!

Corn is great as-is, but it's also delicious in a recipe. For a tasty side salad, try Summer Corn and Tomato Salad.

Summer Corn and Tomato Salad

Serves:  4  

Prep Time:  15 minutes 

Cook Time:  8 minutes

  • I Can't Believe It's Not Butter!® Spray Original
  • 4 ears corn-on-the-cob, husked
  • 2 cups cherry tomatoes, quartered
  • 1/2 cup chopped red onion
  • 1 clove garlic, minced
  • 1/4 cup loosely packed fresh basil leaves, thinly sliced
  • 1 Tbsp. red wine vinegar

Spray I Can't Believe It's Not Butter!® Spray on corn and grill, turning occasionally, 15 minutes or until corn is golden on all sides. Cut kernels from corn.

Combine corn with remaining ingredients in medium bowl. Season, if desired, with salt and ground black pepper.

Nutrition Information Per Serving:

Calories 200, Calories From Fat 70, Saturated Fat 2g, Trans Fat 0g, Total Fat 8g, Cholesterol 0mg, Sodium 95mg, Total Carbohydrates 32g, Sugars 11g, Dietary Fiber 6g, Protein 6g, Vitamin A 30%, Vitamin C 35%, Calcium 2%, Iron 6%

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Tags: Healthy Eating , Nutrition , Nutrition Trends , Quick and Healthy , Superfood of the Week , Vegetarian

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About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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