Corn is a popular crop around the world, enjoyed as a staple food in many cultures. One medium ear of corn (6-3/4" to 7-1/2" long) cooked from fresh contains 128 calories. In this article, we will explore the nutritional value, health benefits, and cooking tips for this delicious and versatile vegetable.

Corn is a good source of fiber, vitamins, and minerals. A medium ear of cooked corn provides 9% of the recommended daily intake of fiber, 10% of the recommended daily intake of vitamin C, and 12% of the recommended daily intake of folate. It also contains small amounts of iron, magnesium, and potassium.

Corn is a wholesome addition to any diet and can provide several health benefits. It is low in fat and cholesterol and can support healthy digestion and regularity. Corn is also rich in antioxidants that can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.

Calories in a medium ear of corn

One medium ear (6-3/4" to 7-1/2" long) cooked from fresh contains approximately 128 calories. This value may vary depending on the cooking method used.

Nutritional value of cooked corn

Cooked corn is a good source of fiber, vitamins, and minerals. A medium ear of cooked corn provides 9% of the recommended daily intake of fiber, 10% of the recommended daily intake of vitamin C, and 12% of the recommended daily intake of folate. It also contains small amounts of iron, magnesium, and potassium.

Health benefits of corn

Corn is a wholesome addition to any diet and can provide several health benefits. It is low in fat and cholesterol and can support healthy digestion and regularity. Corn is also rich in antioxidants that can help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.

Tips for cooking and serving corn

Corn can be boiled, grilled, roasted, or microwaved. To retain its nutrients, it is recommended to avoid overcooking. Add seasoning to enhance its flavor, such as butter, salt, pepper, or parmesan cheese. Corn can make a great side dish or be incorporated into salads, soups, stews, and casseroles.

Varieties of corn

There are several varieties of corn, including sweet corn, field corn, popcorn, and flour corn. Sweet corn is the most commonly consumed type and is harvested when its kernels are in their milky stage. Field corn is used mainly for animal feed and industrial purposes. Popcorn is a type of corn that pops when heated, and flour corn is used to make cornmeal, tortillas, and other food products.

Corn recipes

Corn can be used in a wide variety of recipes, such as corn chowder, cornbread, corn salsa, and corn fritters. Here's a simple recipe for corn on the cob: Boil the corn for 10-15 minutes, then brush it with melted butter and sprinkle salt and pepper to taste.

Corn as a snack or side dish

Corn can make a delicious and healthy snack or side dish. Try topping it with chili powder, lime juice, and cotija cheese for a Mexican-inspired twist, or mix it with black beans, tomatoes, and cilantro for a refreshing salad. Roasted corn also makes a great addition to pasta dishes and stir-fries.

Storing corn

Fresh corn should be refrigerated, unhusked, in a plastic bag for up to 2 days. For longer storage, blanch the corn in boiling water for 6-7 minutes, then submerge it in ice water for 3-4 minutes. Dry it, remove the husks and silks, and store it in an airtight container in the freezer for up to 6 months.

Corn for weight loss

Corn can be a good option for those looking to lose weight or maintain a healthy weight. It is low in calories and high in fiber, which can help control appetite and promote feelings of fullness. To keep it even healthier, avoid adding butter or other high-calorie toppings.

Corn allergies

Corn allergies are rare but can occur. Symptoms may include hives, swelling, itching, and difficulty breathing. If you experience any of these symptoms after consuming corn, seek medical attention immediately.