5+ A Day




Sweetcorn is available from January until April.


Storage and Handling

Store in the refrigerator in a plastic bag. Handle all fresh produce with care and wash before eating. 



Corn or maize is native to America but is now grown throughout the world. The Māori were given maize by American sailors, which they grew and ate both fresh and fermented.  The fermented corn was known as kānga. Its strong smell didn't appeal to Pākehā who ate corn mainly as a grain. Eventually, a sweet form was developed, hence the name sweetcorn, it wasn't until the 1960s that sweetcorn became a popular fresh vegetable



  • In grain form, it is the staple diet for American Indians in Mexico, Peru and Southern North America
  • Several varieties are available including some with white kernels and others with a mix of yellow and white kernels. Varieties differ in sweetness
  • Recently the super sweet varieties have become popular, with Honey ‘n’ Pearl being the most widely grown


Growing Facts

  • Plant from October through to January - in cooler regions corn should be planted when the soil warms
  • Pick corn when silky threads turn brown or black

Nutrition Information

Serving size: 87g - 1/2 cup - kernels on cob, boiled, drained

Avg Quantity per serving Avg Quantity per 100g
Energy (kJ/Cal) 464/110 533/127
Protein (g) 3.53 4.06
Fat, total (g) 2.0 2.3
- saturated (g) 0.28 0.32
Carbohydrate (g) 18.1 20.8
- sugars (g) 1.39 1.6
Dietary Fibre (g) 2.7 3.1
Sodium (mg) 0.87 1
Selenium (µg) 0.148 0.17
Vitamin C (mg) 7.83 9.0
Niacin (mg) 1.86 2.14
Thiamin (mg) 0.174 0.2
Folate (µg) 26.97 31
Potassium (mg) 243.6 280
Vitamin B6 (mg) 0.139 0.16
Vitamin E (mg) 0.78 0.09
Zinc (mg) 0.87 1.0
Iron (mg) 0.78 0.9
Riboflavin (mg) 0.069 0.08
Vitamin A Equiv. (µg) 22.96 26.39
Calcium (mg) 3.48 4.0

Source: The Concise New Zealand Food Composition Tables, 8th Edition, Plant & Food Research

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