“Whole grains have three edible layers—the bran, germ, and endosperm,” registered dietitian nutritionist Shamera Robinson, MPH, RDN, L.D., tells mbg. “Each layer offers a different ratio of macronutrients, vitamins, minerals, and antioxidants to help nourish your body. Brown rice, oats, and wheat are popular whole grains, but corn kernels also contain those three nutrient-rich layers,” she says. Corn is also part of the grass family of plants, similar to wheat, barley, and rice, registered dietitian and spokesperson for the Academy of Nutrition & Dietetics Julie Stefanski, MEd, RDN, tells mbg. “Everything that is made from corn—tortillas, cornflakes, and grits, for example—are in the grain category,” Stefanski says. This also makes popcorn a perfect snack for meeting your grain goals, Robinson adds. Corn is also higher in starch than green leafy vegetables, like spinach, kale, and broccoli. That said, it can still be part of a well-balanced diet. “Try including corn as a side dish along with a less starchy vegetable, such as grilled zucchini,” Stefanski suggests. That said, most people ignore the science and categorize their food based on taste. “Its mild flavor and popularity as a savory side dish lands corn as a vegetable on many menus and food lists,” Robinson says. It also doesn’t stack up nutritionally to most fruits, Stefanski says. These are the nutrients in one small ear of corn1, according to the U.S. Department of Agriculture (USDA) food database: Along with fiber, Robinson says corn is an affordable source of protein and other nutrients, which are key to building balanced meals.
