sweet-corn
A whole-grain vegetable rich in the macula-protective carotenoids lutein and zeaxanthin.
Moderate evidence
🥦Vegetables
Evidence tier
Moderate
Research weight
Citations
11 verified / 11
Classification
Vegetables
❝
What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 cup kernels, cooked/boiled, drained, no salt (164 g)
- Sugars 5.2 g3%
- Fibre 4.6 g3%
- Other carbs 31.4 g19%
- Protein 5.4 g3%
- Other 117.4 g72%
177 kcal5.4 g protein4.6 g fiber5.2 g sugar
| Nutrient | Per serving | % daily value |
|---|---|---|
| Vitamin C | 10 mg | 11% |
| Fiber | 4.6 g | 16% |
| Potassium | 408 mg | 9% |
| Folate | 75 µg | 19% |
| Vitamin A | 21 µg | 2% |
| Vitamin K | 0.7 µg | 1% |
| Vitamin B6 | 0.1 mg | 6% |
| Manganese | 0.32 mg | 14% |
| Copper | 0.09 mg | 10% |
| Vitamin E | 0.15 mg | 1% |
| Magnesium | 52 mg | 12% |
| Calcium | 3 mg | 0% |
Composition data: USDA FoodData Central ↗
What is sweet-corn?
sweet-corn is a vegetable used for dietary lutein/zeaxanthin associated with lower risk of late age-related macular degeneration. NutriDex grades the human evidence as Moderate. Sweet corn is botanically a whole grain, and its strongest human-evidence signal comes from its high content of the xanthophyll carotenoids lutein and zeaxanthin, which selectively accumulate in the retinal macula and brain. Cohort meta-analyses link higher dietary lutein/zeaxanthin to lower risk of late (advanced) age-related macular degeneration, and supplementation RCTs (including AREDS2) show modest slowing of AMD progression, especially in people with low baseline intake. As a whole grain, corn also fits the large dose-response evidence base associating whole-grain intake with reduced type 2 diabetes, cardiovascular disease, and all-cause mortality, though corn-specific RCTs on hard endpoints are lacking and most outcome data are observational.
Purported Benefits
✓Dietary lutein/zeaxanthin associated with lower risk of late age-related macular degeneration
✓Carotenoid supplementation raises macular pigment optical density and modestly slows AMD progression
✓Whole-grain intake linked to reduced type 2 diabetes and cardiovascular disease risk in cohorts
✓Fiber and resistant starch support satiety and gentler postprandial glucose responses
✓Provides folate, magnesium, potassium and antioxidant carotenoids
Dosing & Compounds
Typical Dose
Standard serving: 1 cup kernels, cooked/boiled, drained, no salt (164 g). Eat whole (with skin where edible); favour whole fruit over juice.
Active Compounds
Safety & Cautions
Generally very safe and a common dietary staple. The insoluble fiber and resistant starch can cause gas or bloating, and corn is a moderate-to-high FODMAP food (raffinose, sorbitol) that may aggravate IBS symptoms in sensitive individuals. Kernel hulls are poorly digested and may appear undigested in stool. Corn is a recognized though uncommon food allergen, and people with rare conditions affecting starch digestion should moderate intake. Canned and creamed products often add substantial sodium and sugar. Educational only — always check with your doctor or pharmacist before combining sweet-corn with any medicine.
Key Studies ★ 11 studies
Meta-analysis
Hu 2024 (Advances in Nutrition)
✓ Full text
Network meta-analysis of 38 RCTs found all antioxidant groups significantly raised macular pigment optical density and low-frequency contrast sensitivity; the lutein+zeaxanthin+fatty-acid combination ranked best for MPOD and lutein+zeaxanthin improved photostress recovery time.
meta-analysis of RCTs
Li et al. 2021
✓ Full text
Meta-analysis of RCTs found dietary lutein produced only small, non-significant improvements in complex attention (SMD 0.02), executive function (SMD 0.13) and memory (SMD 0.03), suggesting a possible role in maintaining rather than enhancing cognition.
dose-response meta-analysis
Hou et al. 2022
✓ Full text
Meta-analysis of 11 prospective cohorts (463,282 participants, 37,249 cases) found highest vs lowest whole-grain intake associated with 21% lower type 2 diabetes risk, ~23% lower risk per additional 50 g/day.
Meta-analysis
Ma 2022 (Antioxidants / MPOD meta-analysis)
✓ Full text
Systematic review/meta-analysis found lutein/zeaxanthin intake raised MPOD by ~0.04 units (95% CI 0.02-0.07) at 5 to <20 mg/d and ~0.11 units (95% CI 0.06-0.16) at >=20 mg/d over 3-12 months, with doses <5 mg/d showing unclear effects.
dose-response meta-analysis
Aune et al. 2016
✓ PubMed
Dose-response meta-analysis (45 studies) found whole-grain intake inversely associated with coronary heart disease, cardiovascular disease, total cancer, and all-cause mortality, with risk reductions up to ~210-225 g/day.
Meta-analysis
Jia 2017 / network meta-analysis update (PMC9610847, 2022)
✓ Full text
Systematic review and meta-analysis found lutein/zeaxanthin (with or without omega-3) supplementation significantly improved best-corrected visual acuity and delayed AMD progression compared with controls.
meta-analysis
Ma et al. 2012
✓ PubMed
Pooled cohort meta-analysis (6 longitudinal studies) found higher dietary lutein/zeaxanthin associated with reduced risk of late AMD (RR 0.74, 95% CI 0.57-0.97) and neovascular AMD (RR 0.68, 95% CI 0.51-0.92), with no significant effect on early AMD.
RCT
Frontiers in Nutrition 2025 (Lute-gen RCT)
✓ Source
Randomized double-blind placebo-controlled trial in 70 high-screen-use adults found 10 mg lutein + 2 mg zeaxanthin isomers significantly improved Schirmer tear test (p<0.05), photo-stress recovery time (p<0.01), and tear film break-up time (p<0.05) versus placebo.
RCT (long-term follow-up)
AREDS2 Report 28 (Chew et al.) 2022
✓ Source
At 10-year follow-up, lutein/zeaxanthin versus no lutein/zeaxanthin was associated with a lower risk of progression to late AMD (HR 0.91, 95% CI 0.84-0.99, P=0.02).
RCT (crossover)
Stewart et al. 2018
✓ Full text
In a randomized controlled crossover trial in 21 healthy adults, substituting resistant starch type 4 for corn starch in a breakfast bar lowered postprandial glucose iAUC by ~22% and insulin iAUC by ~37%.
RCT (secondary analysis)
AREDS2 Research Group (Chew et al.) 2013
✓ Full text
In AREDS2 (n=4203), lutein+zeaxanthin showed no significant overall reduction in progression to advanced AMD (HR 0.90, P=0.12), but participants in the lowest baseline dietary intake quintile had a 26% lower risk (HR 0.74, 95% CI 0.59-0.94).