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Maize (dry corn): Nutrition and who it suits

Maize is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 334 kcal, 8.8 g of protein and 12.2 g of fibre. One serving is one roti's worth of flour, or a small katori cooked (30 g dry), about 100 kcal.

Maize (dry corn)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy334 kcal
Protein8.8 g
Carbohydrate64.8 g
Fibre12.2 g
Sugars1.7 g
Fat3.8 g
Magnesium145 mg
Zinc2.3 mg
Folate25.8 µg

Where its calories come from

79%
  • Protein 11%
  • Carbohydrate 79%
  • Fat 10%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of maize?

About 100 kcal for one roti's worth of flour, or a small katori cooked (30 g dry), and about 200 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

12%Magnesium
43.5 mg
6%Protein
2.6 g
5%Zinc
0.7 mg
4%Folate
7.7 µg
3%Potassium
87.3 mg
3%Iron
0.7 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A006. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is maize good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

3.7 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

3.7 g of fibre for 19.4 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

3.7 g of fibre for 19.4 g of carbohydrate, which slows the rise in sugar.

Menopause

Fine as part of a meal

2.6 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choice3.7 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice3.7 g of fibre for 19.4 g of carbohydrate, which slows the rise in sugar.
MenopauseFine as part of a meal2.6 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How it compares

It is number 3 for fibre among the 22 cereals and millets on this site: 12 g per 100 g, against an average of 8.2 g.

Also called

Assamese: Makoi; Bengali: Bhutta; Gujarati: Makai; Hindi: Makka; Kannada: Mekke jola; Kashmiri: Makai; Malayalam: Maize; Marathi: Maka; Odia: Maka; Punjabi: Chhali; Sanskrit: Yaavanaala; Tamil: Makka Cholam; Telugu: Mokkajonna; Urdu: makai.

Related

JowarSuji (semolina)Seviyan (vermicelli)Foxtail millet (Kangni)QuinoaDalia (broken wheat)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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