Cereals and millets · IFCT 2017
Maize (corn): nutrition per 100 g
Per 100 g, dry maize gives 334 kcal, 8.8 g protein, 12.2 g dietary fibre and 186 micrograms of beta-carotene, according to IFCT 2017. That beta-carotene ranks 1st among the cereals and millets, a mark of the yellow kernel, and its fibre ranks 3rd of 14, which is why makki di roti fills a winter plate so well.
About maize (corn)
Maize came to India from the Americas a few centuries ago and now grows in almost every state, with large crops in Karnataka, Madhya Pradesh, Bihar, Rajasthan and Maharashtra. Much of it feeds poultry and industry, but the dried kernels are still ground into makki ka atta in Punjab, Himachal Pradesh, Jammu and Rajasthan. IFCT 2017 records it as makka in Hindi, makai in Gujarati, mekke jola in Kannada, mokkajonna in Telugu and bhutta in Bengali.
The best-known plate is makki di roti with sarson da saag and white butter, a Punjabi winter meal. Rajasthan makes makki ki raab and dhokla, Gujarat makes makai no chevdo, and in monsoon every city has a bhutta seller roasting cobs over coals and rubbing them with lemon and chilli salt.
IFCT 2017 also tests fresh cobs. Tender local maize has 120 kcal, 3.6 g protein and 3.7 g fibre per 100 g, and tender sweet corn has 97 kcal, 4.2 g protein and 5.7 mg vitamin C. Fresh kernels are mostly water, so their energy is a fraction of the dried grain's.
What maize (corn) brings to a meal
- 01
The only carotene-rich grain
Yellow maize carries 186 micrograms of beta-carotene per 100 g, 1st of 9 cereals and millets with a value and 47th of 160 foods. The body turns beta-carotene into vitamin A, which other grains barely supply.
- 02
Plenty of fibre
Dry maize has 12.2 g dietary fibre per 100 g, 3rd of 14 grains and 30th of 256 foods. Makki ka atta keeps the whole kernel, so the roti holds most of that fibre.
- 03
Magnesium and niacin
Maize gives 145 mg magnesium per 100 g, 3rd in its group and about 33 per cent of a man's daily need. Niacin is 2.69 mg, though much of it is bound in a form the body cannot easily use.
- 04
Low calcium, lower protein
Calcium is just 9 mg per 100 g, 12th of 14 grains, and protein is 8.8 g, 10th. Saag, curd or dal on the side make up what the roti lacks.
Maize (corn) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 334 kcal | 16% | 20% |
| Protein | 8.8 g | 16% | 19% |
| Carbohydrate (available) | 64.8 g | ||
| Dietary fibre | 12.2 g | ||
| Free sugars | 1.7 g | ||
| Total fat | 3.8 g | ||
| Water | 9.3 g | ||
| Fats | |||
| Saturated fat | 0.41 g | ||
| Monounsaturated fat | 0.71 g | ||
| Polyunsaturated fat | 1.61 g | ||
| Omega-3 (alpha-linolenic acid) | 41 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 9 mg | 1% | 1% |
| Iron | 2.49 mg | 13% | 9% |
| Zinc | 2.27 mg | 13% | 17% |
| Magnesium | 145 mg | 33% | 39% |
| Phosphorus | 279 mg | ||
| Potassium | 291 mg | ||
| Sodium | 4 mg | ||
| Copper | 0.45 mg | ||
| Selenium | 8.7 µg | ||
| Vitamins | |||
| Beta-carotene | 186 µg | ||
| Thiamine (B1) | 0.33 mg | 18% | 19% |
| Riboflavin (B2) | 0.09 mg | 4% | 4% |
| Niacin (B3) | 2.69 mg | 15% | 19% |
| Vitamin B6 | 0.34 mg | 14% | 18% |
| Folate (B9) | 26 µg | 9% | 12% |
| Vitamin E (alpha-tocopherol) | 0.21 mg | ||
| Vitamin K1 | 2.5 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Maize (corn): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/cereals-and-millets/maize/
Where maize (corn) sits among Indian foods
Ranked per 100 g against the other 13 cereals and millets and every food in the tables.
| Nutrient | Per 100 g | In cereals and millets | Among all foods |
|---|---|---|---|
| Dietary fibre | 12.2 g | 3rd of 14 | 30th of 182 |
| Magnesium | 145 mg | 3rd of 14 | 41st of 242 |
| Beta-carotene | 186 µg | 1st of 9 | 47th of 160 |
| Thiamine (B1) | 0.33 mg | 7th of 14 | 35th of 239 |
Every form of maize (corn) in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Maize, dry (shown above) | 334 kcal | 8.8 g | 12.2 g | 2.49 mg | 9 mg |
| Tender, local | 120 kcal | 3.6 g | 3.7 g | 0.71 mg | 6 mg |
| Tender, sweet | 97 kcal | 4.2 g | 3.3 g | 0.54 mg | 6 mg |
How maize (corn) is eaten
- Makki di roti: makki ka atta kneaded with hot water, patted out by hand and cooked on a tawa, served with sarson da saag and white butter.
- Bhutta: whole cobs roasted over coals, rubbed with lemon, salt and chilli, a monsoon street snack.
- Makai no chevdo: grated fresh corn cooked with green chilli, milk and coriander, a Gujarati favourite.
- Makki ki raab or ghaat: coarse maize flour simmered with buttermilk into a Rajasthani porridge.
- Corn sooji: coarse maize grits used in upma or dhokla instead of semolina.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Before you plan around it
Maize protein is short in two amino acids, lysine and tryptophan, and much of its niacin is bound so tightly that the body cannot release it. Where people once lived almost entirely on maize, this led to the deficiency disease pellagra. On a mixed Indian plate with dal, curd or meat, this is not a concern, but maize should not be the only staple. Makki ka atta has no gluten, so the dough cracks easily; knead it with hot water just before cooking. Corn flour sold for thickening gravies is purified starch and keeps none of the fibre.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about maize (corn)
Is makki ka atta gluten-free?
Yes. Maize contains no gluten, which is why makki di roti is patted rather than rolled. People with coeliac disease can use it, as long as the flour has not been ground alongside wheat or mixed with it to make rolling easier.
How much fibre is in maize?
Dry maize has 12.2 g dietary fibre per 100 g in IFCT 2017, 3rd among the 14 cereals and millets. Tender local cobs have 3.7 g and sweet corn 3.3 g per 100 g, because fresh kernels hold far more water.
Is corn the same as maize?
Yes. Maize is the plant and grain; corn is the common American name. In India, makka or makai usually means the dried grain and its flour, while bhutta means a fresh cob. Sweet corn is a separate, sugary variety eaten fresh.
Is maize good for weight loss?
No single grain causes weight loss. Dry maize has 334 kcal and 12.2 g fibre per 100 g, so makki roti is filling, but it is often eaten with plenty of butter or ghee. The portion and the fat on top decide more than the grain.
Related foods and tables
Baby corn
Nutrition per 100 g, from IFCT 2017.
Mustard leaves (sarson)
Nutrition per 100 g, from IFCT 2017.
Jowar (sorghum)
Nutrition per 100 g, from IFCT 2017.
Bajra (pearl millet)
Nutrition per 100 g, from IFCT 2017.
Wheat flour (atta and maida)
Nutrition per 100 g, from IFCT 2017.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Magnesium content of Indian foods
Every food in the tables, ranked by magnesium per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
All cereals and millets
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.