Benefits of Baby Corn

Baby corn typically forms a part of stir-fries to soups and salads and even subzis. The taste is not as sweet as the mature sweet corn but quite acceptable by most, whether kids or adults. Its crunchiness is one of its major attraction for all. Moreover, it doesn’t require too much cleaning and cooking and can be easily stored for days as well, so it’s a very handy addition to meals in minutes.

Stir Fried Broccoli, Baby Corn with Almonds

Baby corn are just regular corn which are hand-picked before maturing. Their nutrient profile varies slightly with the mature corn.

5 Health Benefits of Baby Corn

1. Low in carbs : Since baby corn are picked much before the maturing stage, they hold a lower starch content. ½ cup baby corn adds in only 6.7 g of carbs, which is relatively low. 

Baby Corn Hara Masala

2. Brimming with Fiber : Fiber is a nutrient which is required to keep the digestive tract healthy. It acts as a broom and helps maintain healthy bowels and avoid constipation Baby corn is a good source of fiber (3.5 g from ½ cup) and thus can be added to meals. So next time you can make a soup, just chop some baby corn, blanch it and add it to your favourite soup. 

Baby Corn and Paneer Subzi

3. Good Source of Folate : Baby corn pretty much lends a good amount of folate (26.4 mcg per half cup) to your meals. Folate is necessary for the brain development of the growing fetus and to prevent neural tube defects. Thus baby corn by way of Spinach and Baby Corn is a healthy addition to a pregnancy diet. This one dish meal is a way of piling up on many key nutrients with lesser efforts. 

4. Nutrient Dense : Along with some amounts of calcium, zinc and iron, it also has notable amount of B vitamins, especially vitamin B1 (Thiamine). However since they are picked early, they have less vitamin A as compared to sweet corn. 

Clear Soup with Babycorn, Mushrooms and Carrot

5. Fairly Good Source of Vitamin C : ½ cup of baby corn fulfils about 12.5% of day’s requirement for vitamin C. This vitamin is a key nutrient for collagen synthesis in body, which is a must to keep your skin elastic and glowing. Vitamin C also helps to build immunity and your ability to fight diseases. Learn how to cook Vitamin C rich delicacies.

Baby Corn Paneer Jalfrazie

Baby Corn v/s Sweet Corn

As mentioned sweet corn is the matured corn, so it has more carbs. ½ cup of baby corn has approximately 6.7 g of carbs compared to ½ cup of sweet corn (76 g) which has 14.6 g of carbs. The calories difference is also to be noted. 132 calories of sweet corn as compared to 42 calories of baby corn. These facts clearly indicate that baby corn is a more healthier corn option if asked to choose between the 2 varieties. 

Okra and Baby Corn in Chilli Hoisin Sauce

While weight watchers and those on low carb diets can consider adding baby corn to their diet because of its high fiber content, it wouldn’t be wise for them to rely on it as a sole source of fiber in a meal. Explore this corn variety along with other veggies which are rich in fiber and also contribute many other antioxidants. Nevertheless it has less fat (0.7 g) too. Try Baby Corn Palak if you are in a mood to enjoy it as subzi and Mushroom Broccoli Baby Corn and Zucchini Salad with Honey Orange Dressing on days when you want to rely on salad as a source of key nutrients. 

Palak Baby Corn Subzi

While not much is known about the glycemic index scale of baby corn, it is considered that since it is less starchy than sweet corn, its glycemic index would be comparatively lower. For diabetics who want to enjoy corn, definitely baby corn is a healthier alternative. Sensibly adding it to your diet would be like acting wise. Keep an eye on the portion size always, that’s very important to have controlled amount of starch per day. And pair it with a source of protein like paneer or say sprouts, for a better control over blood sugar levels. Toss in some veggies too if you like them as we have done in Stir-fried Paneer Broccoli and Baby Corn Salad. But stay steer off adding it to white pastas, pizzas and other calorie and fat laden recipes. Also read if Popcorn is healthy for Diabetes?

Spicy Stir Fry Noodles in Schezuan Sauce

Those with cardiac problems too have no reason to avoid baby corn. The soluble fiber in baby corn can help in reducing cholesterol levels. They can perhaps enjoy it by way of Avocado Salad, which also has a good dose of heart-friendly omega – 3 fatty acids. 

Do pay attention to freshness when it comes to choosing baby corn. Cross out the canned baby corn downright and choose fresh ones which are firm and tender. 

Stir- Fried Paneer, Broccoli and Baby Corn

Nutritive Information for Baby Corn :

½ Cup of baby corn is about 58 grams
RDA stands for Recommended Daily Allowance.

Energy – 42 calories
Protein – 1.6 g
Carbohydrate – 6.7 g
Fat – 0.7 g
Fiber – 3.5 g

See full nutritional details of baby corn in Baby corn glossary click here.