1 Medium Ear (6-3/4" To 7-1/2" Long) Cooked Corn (from Fresh, Fat Added in Cooking) contains 128 calories. Cooked corn is an excellent source of vitamins and minerals while also providing fiber, which makes it a healthy addition to any balanced meal.

Cooked corn is high in vitamin C, vitamin B6, and thiamin. It also contains a variety of minerals such as potassium, magnesium, and phosphorus. Additionally, corn is high in complex carbohydrates, which take longer to digest and provide sustained energy throughout the day.

In this article, we'll look at the nutritional value of cooked corn, its health benefits, and different ways to include it in your meals.

Caloric value of a medium ear of cooked corn

A medium ear of cooked corn (6-3/4" to 7-1/2" long) contains approximately 128 calories. However, this may vary depending on the amount of fat used during cooking. If you are counting calories, it is essential to take the calorie content of cooked corn into consideration. It can help you plan your diet and ensure that you meet your daily calorie needs. Luckily, cooked corn is relatively low in calories and can be included in a wide range of meals without affecting your daily calorie intake significantly.

Vitamins present in medium ear cooked corn

A medium ear of cooked corn provides a significant amount of essential vitamins. For example, it contains 14% of your recommended daily intake of vitamin C, 16% of thiamin, and 10% of vitamin B6. These vitamins are important for various functions in the body, such as energy production, immune system health, and brain function. Including cooked corn in your diet can help you meet your daily vitamin needs. Other vitamins present in corn include vitamin E, vitamin K, and folate, among others. These vitamins play essential roles in the body and should be included in a well-balanced diet.

Minerals in a medium ear of corn

Corn is also rich in minerals that provide various health benefits. For example, a medium ear of cooked corn contains 10% of your daily recommended intake of magnesium and potassium and 15% of your daily recommended intake of phosphorus. These minerals are essential for functions such as muscle and nerve function, bone health, and blood pressure regulation. Consuming cooked corn can help you meet your daily mineral needs. Other minerals present in corn include zinc, copper, and calcium, among others. Consuming a variety of fruits and vegetables, including corn, can help ensure that you meet your daily mineral needs.

Dietary fiber in medium ear of cooked corn

A medium ear of cooked corn contains approximately 2 grams of dietary fiber. While this may not seem like a lot, it can contribute significantly to your daily fiber needs. Fiber has various health benefits, such as aiding in digestion, promoting a feeling of fullness, and reducing the risk of chronic diseases such as heart disease and diabetes. Including cooked corn in your diet can help ensure that you meet your daily fiber needs and reap its associated health benefits.

Health benefits of medium ear cooked corn

Cooked corn provides various health benefits due to its nutrient content. For example, it supports digestion, regulates blood sugar levels, and reduces the risk of chronic diseases such as heart disease and cancer. Corn is also an excellent source of antioxidants, which protect the body from oxidative stress and free radicals. It also contains anti-inflammatory compounds that reduce inflammation in the body. Including cooked corn in your diet can contribute to overall health and well-being, making it a great addition to various meals and recipes.

Cooking methods for medium ear of corn

There are various ways to cook corn, such as boiling, grilling, or roasting. However, the cooking method can affect its nutrient content and taste. Boiling corn can cause it to lose some of its nutrients. Grilling or roasting corn enhances its flavor but may require the use of additional fat. Steaming corn is a healthier option that helps it retain its nutrients and flavor. Experimenting with different cooking methods can help you find a method that suits your taste preferences and health goals.

Serving ideas for medium ear of corn

Cooked corn is a versatile ingredient that can be included in a variety of dishes. It can be used as a side dish, added to salads or soups, or used as a topping for pizza or tacos. You can also try different seasoning and flavoring options to enhance corn's taste. For example, adding herbs, spices, or cheese can give it a different flavor profile. Including cooked corn in your meals can provide added nutrition and flavor.

Comparison with other vegetables in terms of calories

Corn's calorie content is relatively low compared to other vegetables. For example, a medium ear of cooked corn contains approximately 128 calories, while a medium-sized potato contains approximately 130 calories. However, it is also essential to consider other factors, such as nutrient content and fiber when comparing calorie content. While a potato and corn may have similar calorie content, they differ in their nutrient profile and health benefits. Including a variety of vegetables in your meals can help provide balanced nutrition while also allowing you to customize your diet based on your calorie needs and goals.

Preparation time and cooking time for medium ear of corn

Corn preparation and cooking time can vary depending on the method used. For example, boiling corn takes approximately 10-15 minutes, while grilling or roasting it may take up to 20 minutes. The preparation time for corn involves shucking the corn and removing any silk. Once prepped, corn can be cooked using various methods such as boiling, grilling, or roasting. Considering the preparation and cooking time for corn can help you plan your meals and ensure that you have enough time for meal preparation and cooking.

Storage and shelf life of cooked corn

Cooked corn can be stored in an airtight container in the refrigerator for up to four days. However, it is best to consume it as soon as possible to maximize its taste and nutritional value. Corn can also be frozen for long-term storage. To freeze cooked corn, simply let it cool, transfer it to an airtight container, and freeze for up to six months. Properly storing cooked corn can help minimize food waste and allow you to enjoy its flavor and nutritional value for an extended period.