In this blog post, I’ll review whether Corn Nuts are healthy or not? Find out this product’s nutrition pros and cons, plus some better options to consider. In my opinion as a nutritionist, it’s best to avoid the flavored versions of this product as they contain highly processed ingredients that may be harmful to your health.

corn nuts bag in ranch flavor.
Corn Nuts (photo credit: Amazon).

Corn Nuts Facts 

Corn Nuts are a popular snack food in the United States made from whole corn kernels that are roasted or deep-fried to create a distinct, hard, and crunchy texture.

First introduced in the 1930s, these crunchy snacks have grown into a well-known brand, now owned by Hormel Foods. 

Corn Nuts are primarily marketed toward snackers who enjoy a convenient, tasty, and crunchy snack.

A typical 1-ounce serving provides approximately 130–150 calories, with about 4.5–8 grams of fat, depending on the flavor. Sodium content is moderate to high, typically around 180-200 mg per serving, contributing significantly to daily sodium intake.

Each serving also contains about 19–20 grams of carbohydrates, minimal sugars, and 1 gram of dietary fiber.

Ingredients vary by flavor, but all varieties are made from whole corn kernels, vegetable oil (mainly corn oil), and seasonings, which may include salt, maltodextrin, and yeast extract. Some flavors include artificial additives such as monosodium glutamate (MSG), artificial colors, and synthetic flavorings.

The ingredients for Corn Nuts Ranch Flavor are:

  • Corn
  • Corn Oil
  • Maltodextrin
  • Salt
  • Monosodium Glutamate
  • Corn Syrup Solids
  • Tomato Powder
  • Onion Powder
  • Spices
  • Sugar
  • Garlic Powder
  • Sodium Diacetate
  • Malic Acid
  • Lactic Acid
  • Sodium Citrate
  • Citric Acid
  • Turmeric Extract (for color)
  • Disodium Inosinate and Disodium Guanylate
  • Vinegar Powder
  • Natural and Artificial Flavor
  • Red 40

Corn Nuts Ingredients

Although the original flavor of Corn Nuts contains only corn, corn oil, and salt, let’s look at some of the main ingredients found in other different flavors of Corn Nuts and what they mean for your health.

Corn

The main ingredient in all flavors of Corn Nuts is whole corn kernels, which are either roasted or fried to create the snack’s signature crunch.

While corn is a natural, plant-based food rich in carbohydrates and fiber, its processing raises some health concerns. Essentially, the processing of this starchy vegetable takes away almost all of the potential health benefits of corn. Corn oil is considered one of the refined oils.

For example, frying or roasting corn at high temperatures can cause acrylamide to form. This is a potentially harmful chemical linked to cancer risks when consumed in large amounts.

Additionally, some ingredients used in processed snacks are often genetically modified (GMO), raising concerns among those wary of GMOs due to potential long-term health and environmental impacts.

While corn itself can be a good source of fiber and also contains essential nutrients like B vitamins, the healthfulness of corn in Corn Nuts is diminished by its processing and the additives used in flavored varieties.

Corn Oil

Corn Nuts are fried or roasted using vegetable oils such as corn oil, a common practice in processed snacks.

While these oils are plant-based and can be healthier than trans fats, they still pose some health concerns. Corn oil is high in omega-6 fatty acids, which can contribute to inflammation and may increase the risk of chronic diseases like arthritis and even heart disease.

Corn oil is also calorie-dense and contributes to the snack’s overall fat content, potentially leading to weight gain when consumed frequently in large quantities.

Although this type of oil may be labeled as a “better” alternative to trans fats, it has other potentially harmful health implications.

Monosodium glutamate (MSG) 

Monosodium glutamate (MSG) is a common artificial flavor enhancer found in some Corn Nuts flavors, such as Ranch and Chili Picante, to boost the flavor.

While the FDA and other regulatory bodies generally recognize MSG as safe, its consumption has raised health concerns for specific individuals with sensitivities to the ingredient.

Some people report experiencing symptoms such as headaches, dizziness, flushing, or nausea after consuming foods with MSG. Those who are sensitive to it should be cautious.

Additionally, MSG’s role in enhancing the flavor of highly processed, salty snacks can contribute to overeating, leading to excessive sodium intake, weight gain, and other related health issues.

Corn syrup solids

Corn syrup solids, an ingredient in some flavored varieties of Corn Nuts, are a sweetener derived from corn starch. They are made by dehydrating corn syrup until only the solid sugars remain, which are then used to add sweetness and enhance flavor in processed foods.

Although corn syrup solids contain fewer simple sugars than high-fructose corn syrup, they still contribute to the overall sugar content of snacks.

The primary health concern with corn syrup solids is their potential to increase calorie intake without providing any nutritional value, leading to weight gain and an increased risk of type 2 diabetes, obesity, and metabolic syndrome, especially when consumed in excess.

Additionally, as a refined carbohydrate, corn syrup solids can cause blood sugar levels to spike. This is particularly concerning for people with insulin resistance or diabetes.

Red 40

Red 40 is an artificial food coloring. Manufacturers use it in many processed snacks, including some varieties of Corn Nuts. It is commonly added to enhance the appearance of foods, making them more visually appealing.

However, the use of Red 40 has been surrounded by significant health concerns, particularly due to its synthetic origins, as it is derived from petroleum. 

While it is approved for use by regulatory agencies like the FDA, growing research has suggested that Red 40 may pose several risks to human health.

Some studies have linked this artificial dye to hyperactivity, attention-deficit/hyperactivity disorder (ADHD), and behavioral problems in children. This has led to concerns, especially among parents, who are increasingly wary of exposing their children to foods containing synthetic dyes.

The potential health risks of Red 40 extend beyond behavioral concerns.

There is an ongoing debate about artificial dyes like Red 40 and whether they have carcinogenic properties. Some animal studies indicate a possible connection to tumor growth. The long-term consumption of Red 40 in processed foods has raised questions about its safety.

Additionally, some people experience allergic reactions or hypersensitivity to the dye, manifesting as hives, swelling, or respiratory issues.

These concerns have prompted some countries to either ban or heavily regulate Red 40. In contrast, others recommend that consumers minimize their exposure to artificial dyes altogether, especially since they have zero nutritional value and potential health risks.

Artificial Flavors

Artificial flavors, found in some varieties of Corn Nuts, are chemically synthesized compounds used to replicate the taste of natural ingredients.

While they may enhance the flavor, these additives come with potential health risks.

The precise chemical makeup of artificial flavors is often undisclosed, and many are derived from petroleum by-products or other industrial chemicals.

Long-term exposure to certain artificial flavors and sweeteners is linked to potential toxic effects on the nervous system, respiratory irritation, and even carcinogenic risks.

Furthermore, artificial flavors can mask the nutritional emptiness of processed foods, encouraging overconsumption and leading to obesity, heart disease, and metabolic disorders.

Some individuals also experience allergic reactions or sensitivities to these synthetic chemicals, resulting in headaches, dizziness, or digestive distress.

Nutrition Pros 

The original flavor of Corn Nuts stands out as a relatively straightforward snack option compared to the other flavored varieties, which often contain artificial and chemical additives.

The original Corn Nuts flavor is made from whole corn kernels and a few simple ingredients. It provides some nutritional benefits, including fiber and protein. 

Its portable packaging makes it a convenient snack for on-the-go situations, offering a more healthy alternative to heavily processed chips or crackers.

While moderation is still key due to the snack’s sodium and fat content, the original variety is better for those seeking a simpler, less processed snack.

Nutrition Cons 

The flavored varieties of Corn Nuts come with several nutritional downsides due to the inclusion of unhealthy and potentially harmful ingredients.

These flavors often contain artificial additives, such as synthetic dyes like Red 40, which have been linked to behavioral issues in children and possible long-term health risks, including cancer. 

Additionally, artificial flavors that enhance the taste of varieties like Ranch or BBQ introduce chemical compounds that may cause allergic reactions in some individuals.

These snacks are also high in sodium, contributing to excessive salt intake, which can lead to hypertension and an increased risk of heart disease.

Furthermore, using nonorganic and non-GMO corn and highly processed oils adds to the concerns, as these ingredients are often associated with inflammation and poor heart health. 

Conclusions 

While the original flavor of Corn Nuts offers some nutritional benefits like fiber and protein, it is still processed, has a high sodium content, and is made with corn oil.

The flavored varieties come with several additional health concerns due to their artificial flavors and synthetic colors, processed oils, and high sodium.

You can make your own roasted chickpeas or spiced air-popped popcorn using whole organic ingredients for a healthier alternative. Simply toss organic chickpeas or popcorn in a little olive oil. Add sea salt and your choice of natural seasonings like garlic powder, smoked paprika, or nutritional yeast for a crunchy, flavorful snack rich in fiber, low in sodium, and free from artificial additives. This homemade option provides a wholesome, nutrient-dense alternative that’s better for your overall health.

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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition and is a certified holistic nutritionist. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send her a message through her contact form.

Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.