Corn Kernels: Sweet, Nutritious, and Full of Fiber
Corn kernels are the edible seeds of the corn plant, rich in fiber, natural sugars, and antioxidants that support eye and gut health.
What Are Corn Kernels?
**Corn kernels** are the yellow or white seeds removed from the cob of the corn plant (*Zea mays*). They can be eaten fresh, boiled, roasted, or ground into flour.
Nutrition (per 100 g, cooked)
- **Calories:** 96 kcal
- **Carbohydrates:** 21 g
- **Protein:** 3.4 g
- **Fat:** 1.5 g
- **Fiber:** 2.4 g
- **Vitamin C:** 6 mg (7% DV)
- **Folate:** 42 µg (10% DV)
- **Lutein + Zeaxanthin:** 670 µg
Health Benefits
- Supports **eye health** thanks to lutein and zeaxanthin.
- Aids **digestion** due to fiber content.
- Provides **natural energy** from complex carbs.
- Contains **antioxidants** that protect cells from damage.
Possible Drawbacks
- High in carbohydrates — moderation recommended for diabetics.
- Overprocessed corn products may lack nutrients.
- May cause bloating in sensitive individuals.
Culinary Uses
- Used in **salads, soups, stews, tortillas, and snacks**.
- Can be **boiled, grilled, roasted**, or added to casseroles.
- Ground into **cornmeal** for polenta and bread.
Summary
Corn kernels are naturally sweet, fiber-rich, and full of antioxidants — a healthy and versatile ingredient for many dishes.
- 1. Corn Kernels
Zrna kukuruza: sočna, slatka i hranljiva zrna bogata vlaknima, vitaminima i antioksidansima, koriste se u salatama, supama i prilozima.