Corn is high in carbs and packed with fiber, vitamins and minerals. It’s also relatively low in protein and fat. One cup (164 grams) of sweet yellow corn contains (5): • Calories: 177 calories • Carbs: 41 grams • Protein: 5.4 grams • Fat: 2.1 grams • Fiber: 4.6 grams • Vitamin C: 17% of the daily value (DV) • Thiamine (vitamin B1): 24% of the DV • Folate (vitamin B9): 19% of the DV • Magnesium: 11% of the DV • Potassium: 10% of the DV Most of the carbs in corn come from starch — which can quickly raise your blood sugar, depending on how much you eat. However, it’s also high in fiber which can help balance your blood sugar levels. Due to its impressive nutrient profile, most people can benefit from eating whole corn and popcorn as part of a balanced diet. It’s also a naturally gluten-free food and can be eaten by those who avoid gluten. On the other hand, processed corn products may not be very nutritious, as refined oil, syrup, and chips lose beneficial fiber and other nutrients during production. Also, many processed products are high in added salt, sugar, or fat.