Maize calories vary based on the type and preparation method. Research from ScienceDirect shows that maize is a major cereal crop known as the “Queen of Cereals” with excellent nutritional profiles:

Raw Maize Grain (per 100g):
• Calories: 365 kcal
• Protein: 9.4g
• Carbohydrates: 74.3g
• Fat: 4.7g
• Fiber: 7.3g

Sweet Corn (per 100g):
• Calories: 86 kcal
• Protein: 3.3g
• Carbohydrates: 19.0g
• Fat: 1.4g
• Fiber: 2.7g

Calculate your daily calorie needs with our BMR calculator to see how maize fits into your nutrition plan.

Maize Serving Size Guidelines

Standard Serving: One cup of cooked maize (160g) provides about 143 calories and serves as a good source of energy and essential nutrients.

Common Serving Sizes:
• 1 tablespoon raw (12g): 44 calories
• 1/4 cup raw (40g): 146 calories
• 1/2 cup raw (80g): 292 calories
• 1 cup cooked (160g): 143 calories
• 1 medium ear (90g): 77 calories
• 100g raw: 365 calories

Portion Control: Maize is energy-dense and provides sustained energy due to its carbohydrate content. Plan your daily macros accordingly to optimize your nutritional intake.

Maize is recognized as a versatile cereal crop with significant nutritional value. Studies from ResearchGate demonstrate that maize provides excellent energy and essential nutrients for human nutrition.

Key Nutrients (per 100g raw maize):
• Energy: 365 kcal (highest among cereal grains)
• Carbohydrates: 74.3g (primary energy source)
• Protein: 9.4g (contains essential amino acids)
• Dietary Fiber: 7.3g (supports digestive health)
• Iron: 2.7mg (supports oxygen transport)
• Magnesium: 127mg (supports muscle and nerve function)
• Phosphorus: 210mg (supports bone health)
• Potassium: 287mg (supports heart health)

Gluten-Free Grain: Maize is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity. Calculate your daily protein needs to optimize your maize consumption.

Bioactive Compounds and Antioxidants

Carotenoids: Maize contains lutein and zeaxanthin, important for eye health and protection against age-related macular degeneration.

Phenolic Compounds: Rich in ferulic acid and other phenolic compounds that provide antioxidant protection against cellular damage.

Anthocyanins: Colored maize varieties contain anthocyanins that offer additional antioxidant benefits and anti-inflammatory properties. Use our antioxidant calculator to assess your daily antioxidant intake from various sources.

Energy & Carbohydrate Source

High Energy Content: Maize provides 365 kcal per 100g, making it an excellent energy source for active individuals and those with high caloric needs.

Complex Carbohydrates: The starch in maize provides sustained energy release, supporting endurance activities and maintaining stable blood sugar levels.

Athletic Performance: The high carbohydrate content makes maize ideal for pre-workout fuel and post-workout recovery. Calculate your exercise calorie burn to determine optimal maize portions for your activity level.

Digestive Health & Fiber Benefits

Dietary Fiber: With 7.3g of fiber per 100g, maize supports healthy digestion and promotes regular bowel movements.

Gut Health: The fiber in maize acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy microbiome.

Satiety: High fiber content promotes feelings of fullness, potentially supporting weight management goals. Monitor your overall health with our heart rate calculator.

Weight Management & Fitness Goals

Energy Density: Maize is calorie-dense, providing sustained energy for physical activities and supporting active lifestyles when consumed as part of a balanced diet.

Nutrient Density: Provides good nutrition per calorie, including essential minerals and vitamins. Use our BMI calculator to determine your ideal weight range.

Pre-Workout Fuel: Complex carbohydrates provide sustained energy for physical activities. Plan your nutrition with our workout planner.

Special Dietary Applications

Gluten-Free Diet: Naturally gluten-free, making it safe for those with celiac disease or gluten sensitivity. Can be used as a wheat substitute in many recipes.

Vegetarian & Vegan Nutrition: Good plant-based energy source that helps meet caloric requirements without animal products.

Traditional Grain Benefits: As a staple cereal, maize offers nutritional diversity and can help reduce reliance on processed foods. Calculate your ideal weight for personalized nutrition planning.

Cooking Methods and Applications

Basic Cooking: Fresh corn can be boiled, steamed, grilled, or roasted. Dried maize can be ground into flour or meal for various culinary applications.

Popcorn: Air-popped corn is a healthy, low-calorie snack that retains most of the grain’s nutritional benefits while providing fiber and antioxidants.

Flour Applications: Maize flour can be used in baking, making tortillas, polenta, and various traditional dishes from different cultures.

Storage and Selection Tips

Storage: Store dried maize in airtight containers in a cool, dry place for up to 1 year. Fresh corn should be refrigerated and used within a few days.

Quality Selection: Choose fresh corn with bright green husks and plump, evenly spaced kernels. Dried maize should be uniform in color and free from insects.

Versatile Usage: Use maize in soups, salads, casseroles, or as a side dish. Ground maize can be used for baking and traditional preparations. Use our macro calculator to balance maize with other foods in your meal planning.

Is maize good for daily consumption?

Yes, maize can be consumed daily as part of a balanced diet. Its high energy content, fiber, and essential nutrients make it a valuable staple food. However, it should be combined with other foods to ensure a complete nutritional profile, particularly protein sources.

How does maize compare to other cereals nutritionally?

Maize has the highest energy content (365 kcal per 100g) among major cereals, making it excellent for energy needs. It provides good fiber (7.3g) and is naturally gluten-free. While lower in protein than wheat, it offers unique carotenoids and is highly versatile.

Can maize help with energy and athletic performance?

Absolutely! Maize is an excellent source of complex carbohydrates, providing sustained energy for physical activities. Its high caloric density makes it ideal for athletes and active individuals who need quick energy replenishment and sustained fuel for endurance activities.

Is maize suitable for weight management?

Maize can be part of a weight management plan when consumed in appropriate portions. Its high fiber content promotes satiety, while its energy density makes it filling. Use our calorie calculator to determine how maize fits into your daily energy needs.

What makes maize different from other grains?

Maize stands out among grains with its highest energy content (365 kcal/100g), unique carotenoid profile (lutein and zeaxanthin), and complete gluten-free nature. Unlike wheat or rice, maize provides significant amounts of antioxidants and has the highest starch content, making it ideal for energy needs.

How does processing affect maize nutrition?

Processing significantly impacts nutritional content. Whole grain maize retains all nutrients, while refined products like corn flakes lose fiber and some vitamins but may be fortified with additional nutrients. Popping increases nutrient density per gram due to moisture loss, while cooking reduces caloric density due to water absorption.

Important Nutritional Disclaimer

General Information: The nutritional information provided is for educational purposes only and should not replace professional medical advice. Individual nutritional needs vary based on age, gender, activity level, and health conditions.

Dietary Considerations: While maize is nutritious, it should be part of a varied, balanced diet. Those with specific health conditions or dietary restrictions should consult healthcare providers before making significant dietary changes.

Data Sources: Nutritional values are based on USDA data and peer-reviewed research. Actual values may vary based on growing conditions, processing methods, and preparation techniques.