Sweet Corn Nutrition Facts & Benefits - A Comprehensive Guide

Sweet corn is a vegetable that is a popular side dish, especially in its canned form. According to nutritiondata.com, one serving of sweet corn or 1 cup of kernels delivers a number of important nutrients.

Largest Vitamins

• One serving of sweet corn contains 18 percent of a person's daily requirement for folate at 70.5 mcg. Sweet corn also contains 6 percent of the requirement for pantothenic acid (vitamin B5) and 5 percent of both riboflavin and Vitamin B6.

Other Vitamins

• Sweet corn also contains a number of other vitamins, including vitamin A, vitamin C, vitamin E, thiamine and niacin.

Largest Minerals

• One cup of sweet corn contains 20 percent of the day's requirement for sodium, which some people must eat in moderation because of high blood pressure or renal conditions. A serving of sweet corn also delivers 12 percent of the daily manganese requirement.

Other Minerals and Amino Acids

• Sweet corn also contains calcium, iron, magnesium, phosphorous, potassium, zinc, copper and selenium. It also delivers 18 amino acids, including glutamic acid, proline and leucine.

Other Considerations

• Sweet corn is cholesterol-free and low in fat. One serving contains 9 percent of the daily requirement for protein as well as 12 percent of the dietary fiber needed for one day.