Calories in 1 Large Ear (7-3/4 To 9 Long) Cooked Yellow Corn (Fat Not Added in Cooking)?

1 Large Ear (7-3/4 To 9 Long) Cooked Yellow Corn (Fat Not Added in Cooking) is 122 calories.

Corn is a delicious and filling vegetable that you can enjoy as part of any meal. A large ear of cooked yellow corn without added fat contains around 122 calories, making it a relatively low-calorie option for those who are trying to watch their weight. But corn isn't just a low-calorie food, it's also a great source of important nutrients that your body needs to stay healthy.

When you cook corn, it loses some of its nutritional value, but it's still a good source of fiber, protein, and vitamins like thiamin, niacin, and folate. In fact, one large ear of cooked yellow corn provides about 3.5 grams of fiber and 4.5 grams of protein, as well as 23% of your daily recommended intake of vitamin C.

In this article, we'll explore the nutritional benefits of corn, the different ways you can cook it, and some delicious serving suggestions to help you make the most of this versatile vegetable.

1 Large Ear (7-3/4 To 9 Long) Cooked Yellow Corn (Fat Not Added in Cooking)

Nutritional Information of Cooked Yellow Corn

Cooked yellow corn is a good source of several essential nutrients like fiber, protein, and vitamins. One large ear of cooked yellow corn without added fat contains around 122 calories. Here's a breakdown of the nutritional value of cooked yellow corn per large ear:

  • 122 calories
  • 3.5 grams of fiber
  • 4.5 grams of protein
  • 27 grams of carbohydrates
  • 23% of your daily recommended intake of vitamin C

Size of the Corn and Its Impact on Caloric Content

The size of the corn on the cob can impact the caloric content of your dish. Larger ears of corn will have more calories than smaller ones, but the difference is usually pretty negligible. One large ear of cooked yellow corn contains around 122 calories, while a smaller ear may contain only around 77 calories. To keep your corn on the lower-calorie end of the spectrum, opt for smaller ears of corn or split a larger ear with a friend or family member.

Health Benefits of Eating Cooked Corn

Cooked corn is a great source of important nutrients like fiber, protein, and vitamins. These essential nutrients help your body to function properly and stay healthy. Here are a few health benefits of eating cooked corn:

  • Provides a good source of fiber to support digestive health
  • Contains protein to support muscle growth and repair
  • Is a rich source of vitamins like vitamin C to boost immunity
  • May help to reduce the risk of chronic diseases like heart disease and certain cancers

Various Cooking Methods for Corn

There are many different ways to cook corn, each with its unique flavor and texture. Here are a few popular methods for cooking corn:

  • Boiling: This is the most common way to cook corn. Simply place the corn in a pot of boiling water and cook for around 5-7 minutes.
  • Grilling: Grilled corn has a great smoky flavor. Keep the husk on and grill over medium-high heat for around 15 minutes, turning occasionally.
  • Microwaving: Microwaving corn is quick and easy. Remove the husk and place the corn in a microwave-safe dish with a tablespoon of water. Cover and microwave on high for 3-4 minutes.
  • Baking: Baked corn is a tasty alternative to boiled or grilled corn. Wrap the corn in foil and bake in the oven at 375°F for around 30 minutes.

Serving Suggestions for Cooked Corn

Cooked corn is a versatile ingredient that can be served in many different ways. Here are a few serving suggestions to help you get started:

  • As a side dish: Corn pairs well with many different main dishes, like grilled chicken or steak.
  • In a salad: Add cooked corn to a salad to give it a sweet and crunchy texture.
  • In a soup: Corn is a popular ingredient in many soups, like corn chowder or chicken vegetable soup.
  • In a dip: A creamy corn dip makes a great appetizer or party snack.

Corn as a Versatile Ingredient in Recipes

Corn can be used in a wide variety of recipes, from soups and stews to tacos and casseroles. Here are a few recipe ideas that feature corn:

  • Corn and black bean tacos
  • Corn chowder
  • Cornbread
  • Corn and zucchini fritters
  • Corn and cheese-stuffed chicken breasts

How to Select and Store Corn for Maximum Flavor

When selecting fresh corn, look for ears with bright green husks and moist silk. The kernels should be plump and tightly packed. Here are some other tips for selecting and storing corn:

  • Avoid ears with brown or dry spots on the husks.
  • Store fresh corn in the refrigerator and use within one or two days. Do not remove the husks until ready to use.
  • To freeze corn, blanch the ears in boiling water for 3-4 minutes, then plunge into ice water to stop the cooking process. Cut the kernels off the cob and store in an airtight container in the freezer.

Comparison with Other Starchy Vegetables

Corn is just one of many starchy vegetables, so how does it compare to others in terms of nutritional value and health benefits? Here's a quick comparison:

  • Potatoes: Potatoes are another popular starchy vegetable, but they're higher in calories and lower in fiber than corn. One medium-sized baked potato contains around 161 calories and 2 grams of fiber.
  • Sweet potatoes: Sweet potatoes are a great source of vitamins A and C, but they're higher in calories and lower in protein than corn. One medium-sized baked sweet potato contains around 103 calories and 2 grams of protein.
  • Pumpkin: Pumpkin is another starchy vegetable that's low in calories and high in fiber. One cup of canned pumpkin contains around 83 calories and 7 grams of fiber.

Corn Nutrition Facts and Macular Degeneration

Corn contains several nutrients that are important for eye health, including lutein and zeaxanthin. These important nutrients may help to protect against macular degeneration, a common age-related eye disease that can cause vision loss. Here are some corn nutrition facts related to eye health:

  • One large ear of cooked yellow corn contains around 1.5 milligrams of lutein and zeaxanthin.
  • Eating a diet rich in lutein and zeaxanthin may help to reduce the risk of macular degeneration.
  • Corn is just one of many foods that contain lutein and zeaxanthin. Other sources include leafy green vegetables, egg yolks, and orange and yellow fruits and vegetables.

Eating Corn in Moderation

While corn is a nutritious and delicious vegetable, it's important to eat it in moderation as part of a balanced diet. Corn is a carbohydrate-rich food, so it can cause a spike in blood sugar levels if eaten in excess. Here are some tips for enjoying corn in moderation:

  • Stick to one ear of corn per serving.
  • Pair corn with other high-fiber foods to slow down the absorption of glucose, like black beans or spinach.
  • Avoid adding unhealthy toppings to your corn, like butter or sour cream.

Life is great. Cheese makes it better.

5 Frequently Asked Questions About Cooked Yellow Corn

1. How many calories are in a large ear of cooked yellow corn?

There are 122 calories in a large ear (7-3/4" to 9" long) of cooked yellow corn. This calorie count does not include any extra fat that may have been added during cooking.

2. Is cooked yellow corn a healthy food?

Yes, cooked yellow corn is considered a healthy food. It is low in fat and cholesterol and a good source of fiber, vitamins, and minerals. It also contains antioxidants that may help prevent certain diseases.

3. Can cooked yellow corn be part of a weight loss diet?

Yes, cooked yellow corn can be part of a weight loss diet as long as it is eaten in moderation and as part of a balanced diet. It is low in calories and high in fiber, which can help keep you feeling full for longer periods of time.

4. How should cooked yellow corn be stored?

Cooked yellow corn should be stored in an airtight container in the refrigerator for up to 4 days. It can also be stored in the freezer for up to 6 months. Before freezing, it is recommended to blanch the corn to preserve its texture and flavor.

5. What are some ways to use cooked yellow corn in recipes?

Cooked yellow corn is a versatile ingredient that can be used in a variety of recipes. It can be added to salads, soups, and stews. It can also be used as a topping for tacos and nachos, or mixed in with rice and beans. In addition, it can be used to make cornbread, corn muffins, and other baked goods.

Nutritional Values of 1 Large Ear (7-3/4 To 9 Long) Cooked Yellow Corn (Fat Not Added in Cooking)

UnitValue
Calories (kcal)122 kcal
Fat (g)1.45 g
Carbs (g)28.45 g
Protein (g)3.76 g

Calorie breakdown: 9% fat, 80% carbs, 11% protein

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