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 |
|
|
|
| Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database |
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