This prolific grain originated in South or Central America, reaching North America some five thousand or more years ago.
There are lots of corn varieties. Most of them are sweet and have yellow kernels. Sometimes the kernel is white. All varieties are good sources of vitamin C.

Corn is a high-fiber, high-carbohydrate food. It contains traces of iron and some B vitamins.
You can find fresh, frozen or canned corn. They are about equal in nutritional value except that frozen and canned corn are lower in vitamin C than fresh corn.
Frozen and canned corn are usually higher in calorie, fat, sugar and salt as these three ingredients are added during the processing

Forms of Oats

  • Dry whole kernels
  • Cornmeal: kernels are dried, their hull (outer husk) and germ are removed and the rest of the kernel is ground. Polenta used in Italians dishes is a kind of cornmeal.
  • Cornstarch: a fine snow-white powder made from the endosperm of corn kernels. Cornstarch has about twice the thickening power of flour.
  • Corn flakes
  • Flour
  • Cornsyrup: made by hydrolyzing cornstarch, this sweetener contains maltose, dextrose plus several carbohydrates.
  • Hominy: The corn kernel with the hull removed.

Basic Cooking Instruction
Dry whole kernels can be cooked until soft and added to breads, or cooked, ground and shaped into paties to bake popular Venezuelan staple called arepas.
Cornmeal use is in bread, pancakes and muffins. It gives a crumbly, slightly crunchy sweetness and golden color to whole wheat products.
Cornstarch is used as a thickener.
Hominy is usually soaked in liquid to soften, then cooked, often in stews or other mixed dishes.


100 g cooked corn provide
Proteins 3.5 g
Fats 1 g
Carbohydrates 25 g
Fibers 3 g
Main Nutrients
Calcium 2 mg
Iron 0.6 mg
Potassium 249 mg
Phosphorus 103 mg
Riboflavine 0.2 mg
Thiamine 0.07 mg
Niacine 1.6 mg


Pears and corn cake
100 g corn semolina
1/2 litre soymilk
50 g sugar
1/2 teaspoon vanilla powder
50 g ground almonds
2 eggs
1 kg pears peeled and cut in slices
Pour corn semolina into the boiled milk.
Let thickening on low heat while stirring.
Add sugar, vanilla and almonds, let warm.
Add 2 yellow eggs, white eggs beaten in snow and pears.
Pour in a (greased) pan and cook in water-bath during 20 minutes.
Remove to the pan when it is cool.

Realized by Laurence LIVERNAIS-SAETTEL, dietitian
© Copyright L. Livernais-Saettel 2002
Site hosted by MaVille-Online.