Maize Nutrition Facts

Maize Nutrition Facts

posted in: Maize | 0

In a 100 gram serving, maize kernels provide 86 calories and are a good source (10-19% of the Daily Value) of the B vitamins, thiamin, niacin, pantothenic acid (B5) and folate (right table for raw, uncooked kernels, USDA Nutrient Database). In moderate amounts, they also supply dietary fiber and the essential minerals, magnesium and phosphorus whereas other nutrients are in low amounts (see table on right).

Maize is the subject of genetic engineering research to improve levels of carotenoids, such as provitamin A, beta-carotene.

 

Nutritional value per 100 g (3.5 oz)
Energy 360 kJ (86 kcal)
Carbohydrates
18.7 g
Starch 5.7 g
Sugars 6.26 g
Dietary fiber 2 g
Fat
1.35 g
Protein
3.27 g
Tryptophan 0.023 g
Threonine 0.129 g
Isoleucine 0.129 g
Leucine 0.348 g
Lysine 0.137 g
Methionine 0.067 g
Cystine 0.026 g
Phenylalanine 0.150 g
Tyrosine 0.123 g
Valine 0.185 g
Arginine 0.131 g
Histidine 0.089 g
Alanine 0.295 g
Aspartic acid 0.244 g
Glutamic acid 0.636 g
Glycine 0.127 g
Proline 0.292 g
Serine 0.153 g
Vitamins
Vitamin A equiv.

lutein zeaxanthin
(1%)

9 μg

644 μg
Thiamine (B1)
(13%)

0.155 mg

Riboflavin (B2)
(5%)

0.055 mg

Niacin (B3)
(12%)

1.77 mg

Pantothenic acid (B5)
(14%)

0.717 mg

Vitamin B6
(7%)

0.093 mg

Folate (B9)
(11%)

42 μg

Vitamin C
(8%)

6.8 mg

Trace minerals
Iron
(4%)

0.52 mg

Magnesium
(10%)

37 mg

Manganese
(8%)

0.163 mg

Phosphorus
(13%)

89 mg

Potassium
(6%)

270 mg

Zinc
(5%)

0.46 mg

Other constituents
Water 75.96 g

Link to USDA Database entry
One ear of medium size (6-3/4″ to 7-1/2″ long)
maize has 90 grams of seeds
  • Units
  • μg = micrograms • mg = milligrams
  • IU = International units
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

Leave a Reply