Corn, a staple food in many cultures, is a versatile and nutritious ingredient that can be incorporated into any meal plan. 1 medium ear (6-3/4" to 7-1/2" long) of cooked yellow and white corn contains 128 calories. Corn is low in fat and high in fiber, making it an excellent choice for weight management.

Besides its caloric value, a medium ear of cooked corn also contains a range of essential nutrients such as fiber, protein, and carbohydrates. The combined fat, protein, and carbohydrate content in yellow and white corn helps to maintain blood sugar levels, control cravings, and provide sustained energy throughout the day.

In this article, we'll explore the nutritional value of corn, ways to cook it, how to choose the best corn for cooking, as well as tips for buying and storing corn. We'll also delve into some of the fun facts about corn that make it a unique food crop.

Calories in Medium Ear of Cooked Yellow and White Corn

One medium ear of cooked yellow and white corn contains 128 calories. Corn is a low-calorie food, making it an ideal choice for individuals who wish to maintain a healthy weight. However, the way corn is cooked can affect its caloric value. For instance, adding butter, cheese, or other high-fat sauces can increase the calorie content significantly. To keep the calorie count in check, try seasoning cooked corn with herbs, spices, or low-fat dressings instead of high-fat condiments. This way, you can enjoy the natural sweetness of corn while also getting the health benefits it provides.

Fat, Protein, and Carbohydrate Content in Yellow and White Corn

Corn is a good source of essential nutrients such as protein, carbohydrates, and fiber. A medium ear of cooked yellow and white corn contains approximately 3.5 grams of protein, 27 grams of carbohydrates, and 3.6 grams of fiber. While corn is low in fat, it does contain some essential fatty acids that help to protect your heart and brain. Including corn in your meal plan can help to balance your macronutrient intake and keep you feeling full for longer periods.

Vitamins and Minerals in Medium Ear of Cooked Corn

Corn is a rich source of vitamins and minerals that are essential for maintaining good health. A medium ear of cooked yellow and white corn contains vitamins A, B, and C, as well as minerals such as potassium, magnesium, and iron. Vitamin A is important for maintaining healthy eyesight, while vitamin B helps to ensure proper brain and nervous system function. Vitamin C is an antioxidant that boosts immunity and helps to fight off infections. Magnesium and potassium are essential for healthy heart function, while iron is important for the production of red blood cells. By incorporating corn into your diet, you can benefit from these nutrients and maintain optimal health.

How to Incorporate Medium Ear of Cooked Corn in Your Diet

Corn is a versatile ingredient that can be used in a variety of dishes. You can roast, grill, or steam corn to bring out its natural sweetness and flavor. Corn can be added to salads, soups, casseroles, and many other dishes. You can also use it to make fritters, quesadillas, tacos, and other savory dishes. For a sweet treat, try adding corn to pancakes, waffles, muffins, or bread. Corn can also be used to make popcorn or corn chips for a healthy snack option.

Benefits of Eating Yellow and White Corn

Including yellow and white corn in your diet can provide numerous health benefits. Corn is low in fat and high in fiber, which helps to promote satiety and control blood sugar levels. Eating corn can also help to improve heart health by reducing cholesterol levels and regulating blood pressure. Corn is also a good source of antioxidants that help to protect cells from oxidative damage and reduce the risk of chronic diseases such as cancer. Corn is also a gluten-free grain, making it a suitable choice for individuals with celiac disease or gluten intolerance.

Corn as a Healthy Addition to Your Meal Plan

Corn is a healthy and nutritious addition to any meal plan. It is low in fat and high in fiber, making it an ideal food for weight management. By incorporating corn into your diet, you can increase your intake of essential vitamins and minerals such as vitamin A, vitamin C, potassium, and magnesium. These nutrients help to boost immunity and prevent chronic diseases. When consumed in moderation, corn can be a healthy and delicious source of energy for individuals of all ages and lifestyles.

Ways to Cook Yellow and White Corn

Corn can be cooked in many ways to bring out its natural sweetness and flavor. Some popular cooking methods include boiling, grilling, roasting, or steaming. Boiling corn is one of the easiest and healthiest ways to cook it. Simply add corn to a pot of boiling water and cook for 3-5 minutes until tender. Grilling corn adds a smoky flavor and enhances its sweetness. You can grill corn in its husk, or remove the husk and grill the kernels directly on the grill.

Choosing the Best Corn for Cooking

When selecting corn for cooking, look for ears that are firm, plump, and have bright green husks. Avoid ears that are wilted or have brown, dry husks. Peel back a small section of the husk to check if the kernels are mature and juicy. The kernels should be plump, shiny, and tightly packed. For the best flavor, choose fresh, local corn that has been harvested within the last day or two.

Tips for Buying and Storing Corn

To keep corn fresh, store it in the refrigerator in its husk or wrapped in a damp paper towel. Corn can also be frozen for later use. When buying pre-packaged corn, check the expiration date and make sure the package is free from any tears or punctures. For the best flavor and nutrients, cook and eat corn as soon as possible after purchasing.

Fun Facts About Corn

Corn is one of the oldest known cereal crops and has been cultivated for over 10,000 years. Corn is used to produce over 4,000 different products, including ethanol, cooking oil, and sweeteners. Corn can also be used for non-food products such as bio-plastics, clothing, and adhesives.