If you're looking for a delicious and nutritious addition to your meal, cooked white corn is a great option. With 128 calories per medium ear (6-3/4" to 7-1/2" long), it's a tasty way to get some essential nutrients.
Cooked white corn is a good source of carbohydrates, with 27 grams per ear. It also contains 4 grams of protein and 1.5 grams of fat (added during cooking).
In this article, we'll explore the macronutrient breakdown, vitamins and minerals, health benefits, potential drawbacks and recipe ideas for cooked white corn.
Calories in Cooked White Corn
As mentioned, cooked white corn contains 128 calories per medium ear. This makes it a relatively low-calorie option for a side dish or snack.
Macronutrient Breakdown of Cooked White Corn
In addition to carbohydrates, protein, and fat mentioned in the introduction, cooked white corn contains fiber (3.6 grams), calcium (4% DV), and iron (6% DV) per ear. It's also a good source of potassium, with 318mg per ear.
Vitamins and Minerals found in Cooked White Corn
Cooked white corn is a rich source of vitamins and minerals. One ear provides approximately 10% of the daily recommended intake of vitamin C, thiamin, niacin, and folate. It also contains trace amounts of other micronutrients, including vitamin E, vitamin K, and magnesium.
Health Benefits of Cooked White Corn
The nutrients found in cooked white corn may have numerous health benefits. For example, the fiber in corn may help support digestion and reduce the risk of colorectal cancer. The potassium in corn can also help regulate blood pressure and reduce the risk of heart disease.
Cooked White Corn as a Source of Fiber
Fiber is an important nutrient that helps regulate digestion, blood sugar, and cholesterol levels. Cooked white corn is a good source of fiber, with 3.6 grams per ear. Eating a diet high in fiber may also help with weight management and reduce the risk of chronic diseases like diabetes and heart disease.
Ways to Prepare Cooked White Corn
There are many ways to prepare cooked white corn. Some popular options include boiling, grilling, or roasting the corn. You can also use cooked corn in salads, soups, or chili. To boil corn, first shuck the ear and remove the silk. Bring a pot of water to a boil, add the corn, and cook for 5-7 minutes. To grill or roast corn, leave the husk on the ear and place it on the grill or under the broiler for 10-15 minutes.
Cooked White Corn vs Yellow Corn
White corn and yellow corn are both nutritious options, but they do have some differences. White corn is generally sweeter and more tender than yellow corn, which can be more starchy and chewy. Yellow corn also tends to have more beta-carotene (which gives it its yellow color) and lutein, while white corn has more folate. Overall, both types of corn are great options for a healthy diet.
How to Choose and Store Cooked White Corn
When choosing cooked white corn, look for ears that are firm and have bright, green husks. The kernels should be plump and milky when you pierce them with a fingernail. To store cooked white corn, keep it in the refrigerator in an airtight container for up to 5 days. You can also freeze cooked corn for later use.
Cooked White Corn Recipe Ideas
There are many delicious ways to incorporate cooked white corn into your meals. Here are a few recipe ideas to inspire you:
- Corn and black bean salad
- Cheesy corn casserole
- Corn and chicken chowder
- Corn and tomato salsa
- Grilled corn on the cob
Potential Drawbacks of Consuming Cooked White Corn
While cooked white corn is generally a healthy choice, it may not be suitable for everyone. Some people may experience digestive issues from consuming corn, especially if they have a sensitivity to FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). Additionally, corn is a common allergen, so be mindful of any symptoms you may experience after consuming it.
FAQs about Medium Ear Cooked White Corn
1. What is the nutritional value of a medium ear cooked white corn?
A medium ear cooked white corn (with added fat) contains approximately 128 calories, 2.2 grams of fat, 28 grams of carbohydrates, 3.6 grams of protein, and 2.9 grams of fiber.
2. How is corn typically cooked?
Corn can be cooked in a variety of ways, including boiling, grilling, roasting, or microwaving. It can also be eaten raw, although cooking can enhance its flavor and texture.
3. Is corn a healthy food choice?
Corn is a good source of fiber and contains vitamins and minerals such as thiamin, folate, and vitamin C. However, it is also high in carbohydrates and can be relatively low in protein compared to other plant-based sources. As with any food, it should be consumed as part of a balanced diet.
4. Can people with certain dietary restrictions eat corn?
Corn is gluten-free and can be eaten by individuals with celiac disease or gluten intolerance. However, it is a grain and not suitable for those following a paleo or grain-free diet. Additionally, some individuals may be allergic to corn or have digestive issues when consuming it.
5. How can corn be incorporated into meals?
Corn can be added to salads, soups, or casseroles, or used as a side dish. It can also be used as an ingredient in salsa, dips, or baked goods. Additionally, corn can be ground into flour and used for making corn tortillas, chips, or cornbread.