Corn is a staple food in many cultures, and one cup of cooked white corn from frozen, with no fat added during cooking, contains approximately 131 calories. Along with being a tasty addition to many dishes, corn provides essential vitamins and minerals. In this article, we'll explore the nutritional benefits of corn, as well as some cooking tips and recipe ideas.

In addition to providing an energy source from carbohydrates, corn also contains protein and fiber. One cup of cooked white corn has approximately 30 grams of carbohydrates, 4 grams of protein, and 3 grams of fiber. Corn is also a good source of vitamin C, thiamine, and folate, as well as minerals like magnesium and potassium.

Whether you're looking for a healthy side dish, a tasty snack, or a new way to use corn, we've got you covered with plenty of ideas and variations to try.

Calories and Macronutrients

As mentioned, one cup of cooked white corn from frozen, with no fat added during cooking, contains approximately 131 calories. Along with being a good source of energy from carbohydrates, corn also contains protein and fiber. Carbohydrates are an essential macronutrient that provide energy to the body. Protein is important for building and repairing tissues, while fiber plays a role in digestion and promoting feelings of fullness.

Vitamins and Minerals

In addition to macronutrients, corn is a good source of essential vitamins and minerals. One cup of cooked white corn provides 18% of the daily recommended value of vitamin C, which plays a role in immune function and skin health. Corn is also high in thiamine and folate, which are important for energy metabolism and cell growth. Corn also contains minerals like magnesium and potassium, which are important for healthy bones, muscles, and nerves.

Health Benefits

In addition to providing essential nutrients, corn may also have health benefits. For example, the fiber in corn can help prevent constipation and promote healthy bowel movements. The antioxidants in corn may also help protect against chronic diseases like heart disease, cancer, and diabetes.

Cooking Tips

When cooking frozen corn, it's best to steam, boil, or microwave it, rather than frying it. Adding butter or oil during cooking can increase the calories and fat content. For a healthy and tasty side dish, try adding some spices or herbs to your cooked corn, like chili powder, garlic, or cilantro.

Storage Recommendations

Fresh corn on the cob should be stored in the refrigerator for no more than 2 days. Frozen corn can be stored in the freezer for up to 6 months. Once cooked, corn should be stored in the refrigerator for no more than 3-4 days.

Suitable Dishes

Corn can be used in a variety of dishes, from side dishes to snacks to main courses. Some suitable dishes include corn salad, corn fritters, and corn on the cob. See below for some recipe ideas.

Variations

Corn can be used in many different dishes and cuisines, and there are plenty of ways to mix up the flavor and texture. Try adding some lime juice and cilantro for a Mexican twist, or some coconut milk and curry powder for an Indian-inspired dish. You can also swap fresh corn for canned or frozen corn, depending on what's available.

Corn on the Cob Recipe

Ingredients: - 4 ears of fresh corn on the cob - 1 tablespoon olive oil - 1/2 teaspoon salt - 1/4 teaspoon black pepper Instructions: 1. Preheat grill to medium-high heat. 2. Brush each ear of corn with olive oil and season with salt and pepper. 3. Grill corn, turning occasionally, for about 10-15 minutes, or until kernels are tender and slightly charred. 4. Serve hot with butter or additional seasoning as desired.

Corn Salad Recipe

Ingredients: - 2 cups fresh or frozen corn kernels - 1 small red onion, diced - 1 red bell pepper, diced - 1/2 cup cherry tomatoes, quartered - 1/4 cup fresh cilantro, chopped - 2 tablespoons lime juice - 1 tablespoon olive oil - Salt and pepper, to taste Instructions: 1. If using frozen corn, cook according to package instructions and let cool. 2. In a large bowl, mix together corn, red onion, red bell pepper, cherry tomatoes, and cilantro. 3. In a small bowl, whisk together lime juice and olive oil. Pour over corn mixture and toss to combine. 4. Season with salt and pepper to taste. Serve chilled or at room temperature.

Corn Fritters Recipe

Ingredients: - 2 cups fresh or frozen corn kernels - 1/2 cup all-purpose flour - 1/2 teaspoon baking powder - 1/4 teaspoon salt - 1/4 teaspoon black pepper - 1 large egg, lightly beaten - 1/4 cup milk - 2 tablespoons melted butter - 2 green onions, thinly sliced - Vegetable oil or cooking spray Instructions: 1. If using frozen corn, cook according to package instructions and let cool. 2. In a large bowl, whisk together flour, baking powder, salt, and black pepper. 3. In a separate bowl, whisk together egg, milk, and melted butter. Stir in corn and green onions. 4. Add corn mixture to flour mixture and stir until just combined. 5. Heat a large nonstick skillet or griddle over medium heat. Coat with vegetable oil or cooking spray. 6. Spoon batter by 1/4-cup measures onto skillet. Cook until golden brown and cooked through, about 3 minutes per side. 7. Serve hot with sour cream or salsa as desired.