Dr. Thomas Dwan - Is It Bad For You? Approved by Dr. Thomas Dwan

Are Corn Nuts Bad For You?

Also Known As: toasted corn, cancha, elotitos



Short answer

Even though corn nuts are derived from a vegetable, they have very little nutritional value. They are also high in fat and sodium which are known to be detrimental to your health.



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Long answer

Corn nuts are a crunchy snack food made by either roasting or deep-frying corn kernels. Though they are made from a vegetable, corn nuts are not actually a healthy choice. Because corn nuts are typically deep-fried until they become crispy, most of the nutritional value of the corn is lost, and while an entire package (four servings) of Kraft Brand Ranch Corn Nuts may have up to 9 grams of protein, it also contains about 30% of your daily suggested sodium intake and 18 grams of fat.

Corn nuts contain mostly unsaturated fat, which plays an important role in regulating cholesterol levels and maintaining a healthy heart. However, they are still very high in fat for a food which is consumed as a snack and is essentially devoid of other nutritional value. Saturated fat is also found in corn nuts, and can be a catalyst for plaque formation in the arteries, contributing to an increased risk of cardiovascular disease, heart attack, and stroke. Corn nuts are incredibly high in sodium. Side-effects of high sodium levels in the bloodstream include headache, hypertension, and even stroke or kidney failure in serious cases. Furthermore, flavored varieties of corn nuts may contain artificial colors and flavors, which can have adverse effects on the digestive and immune systems of some individuals.

A single serving of corn nuts isn't terrible, but it is important to consider that most corn nuts are sold with four or more servings per package. This means consumers will generally eat multiple servings, at which point corn nuts become too high in fat and sodium to be anything but bad for you. While one serving is fine as an occasional snack, eating copious amounts of corn nuts is certainly not something any serious doctor would encourage.

Possible short-term side effects

  • indigestion
  • bloating
  • headache

Possible long-term side effects

  • hypertension
  • cardiovascular disease
  • stroke

Ingredients to be aware of

Our Wellness Pick (what is this?)

BIENA Chickpea Snacks

  • High in protein
  • Rich in fiber
  • Gluten-free snack
  • Plant-based nutrition
  • Healthy for all ages
Learn More!

Thank you for your feedback!

Written by Leah Bolton
Published on: 01-27-2016
Last updated: 12-15-2023

Thank you for your feedback!

Written by Leah Bolton
Published on: 01-27-2016
Last updated: 12-15-2023

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