If you're looking for a low-calorie and nutritious food, 1 Cup Cooked White Corn (from Frozen) is a great option. With only 164 calories per serving, white corn is a great way to fuel your body without overloading on calories. In this article, we'll explore the nutritional facts, health benefits, and cooking tips for white corn.
White corn is a great source of fiber, protein and vitamins, including folate and vitamin C. It's also low in fat, making it a healthy addition to your diet. However, it's important to note that while frozen corn is a convenient alternative to fresh, it may contain added salt or sugar. Always check the nutrition label before purchasing.
In this article, we'll explore some practical tips and strategies for incorporating white corn into your meals. Whether you prefer it boiled, grilled, or roasted, we've got you covered.
Calories in 1 Cup Cooked White Corn (from Frozen)
As mentioned earlier, 1 Cup Cooked White Corn (from Frozen) contains 164 calories. This makes it a great option for those watching their calorie intake.
White Corn Nutrition Facts
White corn is a great source of nutrients, including vitamins, minerals, and fiber. One cup of white corn contains the following nutrients:
- calories: 123
- Fat: 1.7g
- Carbohydrates: 27g
- Fiber: 4.6g
- Protein: 4.4g
- Vitamin C: 14% of the Daily Value (DV)
- Thiamin (vitamin B1): 21% of the DV
- Folate: 19% of the DV
- Magnesium: 13% of the DV
- Potassium: 11% of the DV
Health Benefits of White Corn
White corn is not only low in calories, but it's also packed with health benefits. Some of the benefits of consuming white corn include:
- Improved digestive health: The fiber in white corn helps to promote healthy bowel movements and can prevent constipation.
- Boosted immune system: Vitamin C in white corn acts as an antioxidant and can protect the body against damage from free radicals.
- Reduced risk of chronic diseases: The folate in white corn can reduce the risk of birth defects and chronic diseases such as heart disease and cancer.
Vitamins and Minerals in White Corn
White corn is a great source of vitamins and minerals. Some of the key vitamins and minerals found in white corn include:
- Vitamin C: Helps promote healthy skin and boosts the immune system
- Vitamin B6: Supports proper brain function and helps promote healthy skin and eyes
- Folate: Reduces the risk of birth defects and chronic diseases
- Manganese: Plays a role in metabolism and bone health
- Magnesium: Supports healthy bones and muscles
How to Cook White Corn
There are several ways to prepare white corn, including boiling, steaming, roasting, and grilling. Here's a basic recipe for boiled white corn:
- Fill a large pot with water and bring to a boil.
- Add the white corn and cook for 5-7 minutes or until tender.
- Remove the corn from the water and let cool.
- Remove the kernels from the cob and serve.
Types of White Corn
While white corn is the most popular type of corn, there are several other varieties available, including yellow, blue, and red corn. Each variety has a unique flavor and nutritional profile.
Difference between White Corn and Yellow Corn
The main difference between white corn and yellow corn is the presence of carotenoids, which are pigments that give yellow corn its color. White corn contains lower levels of carotenoids and has a milder flavor than yellow corn.
White Corn Recipes
There are endless ways to incorporate white corn into your meals. Here are a few recipes to get you started:
- White Corn Salad: Toss fresh white corn kernels with diced tomatoes, red onion, and avocado for a refreshing and healthy salad.
- White Corn Chowder: Combine white corn, potatoes, and chicken broth for a comforting and hearty soup.
- White Corn Tacos: Fill tortillas with black beans, grilled white corn, and avocado for a meatless taco option.
White Corn Storage
To keep your white corn fresh, store it in the refrigerator in a plastic bag for up to five days. If you have leftover cooked white corn, store it in an airtight container in the refrigerator for up to three days.
Corn Production and Consumption in the US
Corn is one of the most widely produced and consumed crops in the United States. In fact, the US produces over 14 billion bushels of corn per year! Most of this corn is used for animal feed and ethanol production, but a significant amount is used in human food products such as cereals, tortillas, and snack foods.
"Eating a variety of colorful fruits and vegetables, including white corn, is essential for overall health and wellness."
5 Frequently Asked Questions about Cooked White Corn
1. What are the health benefits of white corn?
White corn is a good source of fiber, providing approximately 4 grams of fiber per cup. It also contains a variety of vitamins and minerals, including folate, vitamin C, and potassium.
2. Can I eat white corn if I'm trying to lose weight?
Yes, cooked white corn can be part of a healthy diet for weight loss. It is a low-calorie, nutrient-dense food that can help keep you full without adding too many calories to your diet.
3. How should I store cooked white corn?
Cooked white corn can be stored in an airtight container in the refrigerator for up to four days. If you have leftover cooked corn on the cob, you can wrap it in plastic wrap and store it in the refrigerator for up to two days.
4. Can I freeze cooked white corn?
Yes, you can freeze cooked white corn. Let it cool completely, then store it in an airtight container or freezer bag for up to six months.
5. What are some ways to enjoy cooked white corn?
Cooked white corn can be eaten on its own as a side dish, or used as an ingredient in salads, soups, and casseroles. Some popular ways to enjoy cooked white corn include adding it to tacos, mixing it into salsa, or using it as a topping for pizza.