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Tender maize (bhutta): Nutrition and who it suits

Tender maize is a good choice for weight loss, and fine in a portion for PCOS, diabetes and menopause. 100 g has 120 kcal, 3.6 g of protein and 3.7 g of fibre. One serving is one medium cob, about 100 g of kernels, about 120 kcal.

Tender maize (bhutta)

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
Energy120 kcal
Protein3.6 g
Carbohydrate22.7 g
Fibre3.7 g
Sugars1.5 g
Fat1.4 g
Folate63 µg
Magnesium47.6 mg
Zinc1 mg

Where its calories come from

77%
  • Protein 12%
  • Carbohydrate 77%
  • Fat 11%

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

How many calories in one serving of tender maize?

About 120 kcal for one medium cob, about 100 g of kernels, and about 240 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

29%Folate
63 µg
13%Magnesium
47.6 mg
8%Protein
3.6 g
7%Zinc
1 mg
7%Vitamin C
4.3 mg
5%Potassium
167 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A007. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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

Weight loss

Good choice

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

PCOS and PCOD

Eat in moderation

About 22.7 g of carbohydrate in a 100 g serving, so watch the portion.

Diabetes

Eat in moderation

About 22.7 g of carbohydrate in a 100 g serving, so watch the portion.

Menopause

Fine as part of a meal

3.6 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choice3.1 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesEat in moderationAbout 22.7 g of carbohydrate in a 100 g serving, so watch the portion.
MenopauseFine as part of a meal3.6 g of protein in a 100 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.

Varieties

Per 100 g.

VarietykcalProtein (g)Carbs (g)Fibre (g)
Local (shown above)1203.622.73.7
Sweet974.216.43.3

Also called

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

Related

Barley (Jau)Atta (whole wheat flour)RagiWhole wheatQuinoaFoxtail millet (Kangni)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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