Did you know that 1 cup of cut white sweet corn (with salt, drained, cooked, boiled) contains 177 calories? If you're looking to add a nutritious and tasty vegetable to your diet, white sweet corn is an excellent choice.

White sweet corn is a good source of fiber, vitamins, and minerals like folate, thiamin, and phosphorus. It contains antioxidants that help protect the body from damage and reduce inflammation. Plus, it's low in fat and sodium, making it a healthy option for people watching their weight and blood pressure.

In this article, we'll explore the ways to cook white sweet corn, its benefits, nutritional facts, storage tips, serving suggestions, and more. Let's dive in and learn more about this delicious and nutritious vegetable!

Ways to Cook White Sweet Corn

White sweet corn can be enjoyed in many ways, from grilling and roasting to boiling and steaming. One popular method is to boil it in salted water for several minutes until tender. Another popular way to cook white sweet corn is on the grill. Simply brush the corn with olive oil or butter and place it on a hot grill for a few minutes, turning it occasionally, until it's lightly charred and tender. You can also roast sweet corn in the oven for a delicious side dish. No matter which method you choose, be sure to season your white sweet corn with salt, pepper, and a touch of butter for a savory and satisfying taste.

Benefits of Eating White Sweet Corn

White sweet corn is packed with nutrients that are essential for good health. It's a good source of fiber, which can help keep your digestive system healthy and lower your risk of chronic diseases like heart disease, diabetes, and cancer. It's also rich in vitamins and minerals like folate, thiamin, and phosphorus, which are important for maintaining healthy cells, nerves, and bones. Plus, it contains antioxidants like lutein and zeaxanthin, which can help protect your eyes from damage and reduce your risk of age-related macular degeneration. By adding white sweet corn to your diet, you can reap these benefits and enjoy a tasty and filling vegetable that's low in fat and calories.

White Sweet Corn Nutritional Facts

One cup of cooked white sweet corn (with salt, drained) contains the following nutrients: - calories: 177 - Carbohydrates: 41g - Protein: 5g - Fat: 2g - Fiber: 5g - Sugar: 9g - Sodium: 351mg - Folate: 19% of the Daily Value (DV) - Thiamin: 28% of the DV - Phosphorus: 16% of the DV - Vitamin C: 6% of the DV - Vitamin B6: 6% of the DV - Potassium: 8% of the DV - Magnesium: 7% of the DV

Calories in White Sweet Corn

One cup of cooked white sweet corn (with salt, drained) contains 177 calories. This makes it a filling and satisfying vegetable that can help you stay on track with your weight loss or maintenance goals. To keep your calorie intake in check, try pairing white sweet corn with other low-calorie, nutrient-dense foods like leafy greens, grilled chicken, or roasted vegetables. You can also use it as a substitute for higher-calorie ingredients like rice, pasta, or potatoes in your favorite recipes. Overall, white sweet corn is a tasty and nutritious option that can be enjoyed in moderation as part of a healthy and balanced diet.

How to Store White Sweet Corn

To keep your white sweet corn fresh and flavorful, store it in the refrigerator for up to five days. If you're storing uncooked corn in the fridge, leave the husks on to help retain its moisture and flavor. If you've already cooked your white sweet corn, remove it from the cob and store it in an airtight container in the fridge. To freeze white sweet corn for later use, blanch it in boiling water for two minutes, then chill it in ice-cold water. Drain and pat it dry, then pack it in freezer bags or containers and store it in the freezer for up to six months.

White Sweet Corn Varieties

White sweet corn comes in many varieties, each with its own unique taste and texture. One popular variety is 'Silver Queen', which is known for its creamy and sweet kernels. 'Peaches and Cream' is another popular variety that has both white and yellow kernels and a sweet and nutty flavor. 'Country Gentleman' is a heirloom variety that has irregularly shaped kernels and a rich, buttery taste. No matter which variety you choose, be sure to select ears that are plump and heavy for their size, with bright green husks that are tightly wrapped around the kernels. This will ensure that your white sweet corn is fresh and flavorful.

White Sweet Corn Serving Suggestions

White sweet corn can be enjoyed in many ways, from a simple side dish to a flavorful main course. Try roasting it with garlic and Parmesan cheese for a savory dish that's perfect for entertaining. You can also spice it up with chili powder and lime for a Mexican-inspired twist. For a healthier option, top your white sweet corn with fresh herbs, like basil or cilantro, and a squeeze of lemon juice for a bright and refreshing flavor. If you're looking for more creative ways to use white sweet corn in your meals, try adding it to soups, stews, salads, and casseroles. With its sweet and mild flavor, it pairs well with many different foods and spices.

Recipes with White Sweet Corn

Here are some delicious and easy recipes that feature white sweet corn: - Grilled White Sweet Corn - Corn and Tomato Salad - Creamed White Sweet Corn - White Sweet Corn Chowder - White Sweet Corn Salsa - White Sweet Corn Fritters - White Sweet Corn and Black Bean Tacos These recipes are perfect for any occasion and are sure to be a hit with your family and friends. Give them a try and see for yourself how tasty and versatile white sweet corn can be!

Frequently Asked Questions About White Sweet Corn

Q: Is white sweet corn better than yellow corn? A: Both white and yellow corn are nutritious and delicious, so there isn't really a 'better' option. However, white corn is slightly sweeter and more tender than yellow corn, which can make it more appealing to some people. Q: How do I know if my white sweet corn is fresh?

Health Risks of Consuming Too Much White Sweet Corn

While white sweet corn is generally safe and healthy to eat, consuming large amounts of it may cause some side effects for certain individuals. For instance, white sweet corn contains fructose, which may cause bloating or diarrhea for people who are sensitive to it. It also contains oxalates, which can contribute to kidney stones in people with a history of the condition. If you have any concerns about how much white sweet corn to consume, or if you experience any adverse side effects after eating it, talk to your healthcare provider. They can provide you with personalized advice based on your health history and current health condition.