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Baby Corn – sources, health benefits, nutrients, uses and constituents at

Tuesday, August 15, 2017 by

Baby corn, also known as cornlettes, is immature ear of corn picked before it has fully matured. This cereal grain is a common sight in Asian cuisine due to it being used in stir fries and noodle dishes, but has worked it way westwards. Unlike mature corn which is a starchy, carbohydrate-heavy vegetable, the nutritional makeup of baby corn is closer to that of non-starchy vegetables like broccoli, being low in calories and carbohydrates yet high in other essential, health-promoting nutrients.

List of known nutrients

Baby corn is naturally low in fat, carbohydrates, and calories, yet packed with a good variety of important vitamins and minerals, which include:

  • Antioxidants
  • Bioflavonoids
  • Fiber
  • Folic Acid
  • Iron
  • Magnesium
  • Phenols
  • Phosphorus
  • Protein
  • Sodium
  • Vitamin A
  • Vitamin C

Baby corn has a good amount of fiber and protein, with a half-cup serving containing two grams of fiber and 2 g of protein.

Note: although baby corn is generally a healthy vegetable, canned baby corn tends to be high in sodium. Getting around this is easy: simply purchase fresh baby corn from local farmers’ markets to avoid taking in too much of the nutrient. Growing baby corn is a labor-intensive process, however, so if there’s no local source for these vegetables, then the online market might carry them.

Medicinal uses for baby corn

As a nutrient-dense food, frequent consumption of baby corn can contribute greatly towards improved health by decreasing the risks of diseases like:

  • Anemia
  • Asthma
  • Bronchitis
  • Colon Cancer
  • Constipation
  • High Cholesterol
  • Hypertension

Due to its fiber content, eating baby corn can add bulk to stool and soften it, greatly reducing the chances of developing constipation. According to, this is one of the reasons why pregnant women are encouraged to make baby corn a part of their diets.

Another reason pregnant women should eat baby corn is due to its folic acid content. Folic acid is necessary for healthy babies, making baby corn good for mothers-to-be and unborn infants.

Anemia results from severe lack of iron in the body, but this condition can be avoided with baby corn. The good amount of iron means that baby corn can serve as a preventative measure against anemia.

Moreover, baby corn has a low glycemic index — much lower than than of regular corn — and is therefore an ideal vegetable for diabetics.

Body systems supported by baby corn

Baby corn is good for the heart in many ways. For one, it has fiber, vitamin C, and bioflavonoids, all of which keep the heart healthy by increasing blood flow and controlling cholesterol levels. For another, the phenols in baby corn help regulate blood pressure and minimize the likelihood of hypertension.

Apart from relieving constipation, the fiber content in baby corn is helpful to the digestive system as a whole.

The fair amounts of vitamin A in baby corn can play a role in maintaining good eyesight.

Ways to use baby corn

Baby corn is not widely grown outside of its native Asia, hence why it features so prominently in the cuisines of China, Thailand, and India. These include chutneys, fritters, and soup, the recipes of which can be found at

Baby corn is often added to dishes to imbue them with texture; and since baby corn lacks the distinct flavor of its matured form, its inclusion won’t overpower the dish.

Where to learn more


Baby corn lacks the carbohydrates and calories of matured corn, but makes up for it with other essential nutrients. These nutrients make baby corn an excellent food of choice for preventing constipation, hypertension, high blood pressure, and even anemia. Canned baby corn can be high in sodium, so choose fresh baby corn as much as possible.

Sources include:


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