Corn is a staple food that is enjoyed by many people worldwide. A medium ear of cooked Yellow Corn (from frozen, Fat not added in cooking) contains 69 Calories. This nutritious food is packed with health benefits and is quite versatile in preparation. In this article, we will delve into the nutritional value of yellow corn, learn how to cook and store it properly, and explore the many ways to enjoy it.
Yellow Corn is very low in Fats and is mostly made up of carbohydrates. One medium ear of cooked yellow corn contains around 14 grams of carbohydrates. It is also an excellent source of Fiber, Protein, vitamins, and minerals.
In this article, we'll explore some practical tips and strategies on how to enjoy this nutritious and versatile food.
Caloric Content
Yellow Corn is a Low-Calorie Food option that can help support weight loss. One medium ear of cooked frozen yellow corn contains 69 Calories. Adding butter, oil, or other Fats during cooking can increase the calorie content significantly. The caloric value of yellow corn may vary slightly depending on the serving size and cooking method. Boiling, steaming, or Grilling yellow corn are all great options for retaining its nutritional value while keeping the calorie count low. Incorporating yellow corn into your diet can provide several health benefits while keeping your calorie intake in check.
Carbohydrates
Yellow Corn is a great source of carbohydrates, providing you with energy to fuel your daily activities. One medium ear of cooked yellow corn contains approximately 14 grams of carbohydrates, with a low glycemic index that won't spike your blood sugar levels. The carbohydrates in yellow corn are mainly in the form of starch, providing a slow-release source of energy that can sustain you throughout the day. Eating yellow corn can also help you meet your daily Fiber needs, supporting gut health and reducing the risk of chronic diseases. Yellow corn is a carbohydrate-rich food that is both filling and nutritious.
Protein
Yellow Corn is not as rich in Protein as some other plant foods, but it can still provide a decent amount of this essential nutrient. One medium ear of cooked yellow corn contains approximately 2.7 grams of protein. The protein in yellow corn is not considered a complete protein, meaning it lacks some of the essential amino acids that your body needs. However, combining yellow corn with other plant-based protein sources like beans or legumes can help you meet your daily protein requirements. Yellow corn is an excellent source of carbohydrates and can provide you with some protein to support muscle growth and repair.
Fat
Yellow Corn is a very low-Fat food option, making it a great choice for those looking to reduce their overall fat intake. One medium ear of cooked yellow corn contains only 0.9 grams of fat. It is important to note that the fat content of corn can vary depending on how it is prepared. Adding butter or oil during cooking can significantly increase the fat content of yellow corn. Yellow corn is a healthy low-fat food option that can help you maintain a healthy weight and reduce the risk of chronic diseases.
Fiber
Yellow Corn is an excellent source of dietary Fiber, which helps keep your digestive system healthy and may reduce the risk of chronic diseases. One medium ear of cooked yellow corn contains approximately 2 grams of fiber. The fiber in yellow corn is mainly in the form of insoluble fiber, which keeps you feeling full and satisfied for longer periods. Eating yellow corn can also help regulate blood sugar levels, further supporting gut health. Yellow corn is a fiber-rich food that is both nutritious and satisfying.
Vitamins and Minerals
Yellow Corn is a rich source of several essential vitamins and minerals, including Vitamin C, thiamin, and folate. It is also rich in magnesium, phosphorus, and Potassium. The vitamin C in yellow corn can help support a healthy immune system, while thiamin and folate support brain function and development. Magnesium is essential for energy production, and phosphorus and potassium support strong bones and muscles. Eating yellow corn can provide you with an array of essential vitamins and minerals that support overall health and well-being.
Cooking Tips
Yellow Corn can be prepared in several ways, including Boiling, steaming, Grilling, or roasting. To boil yellow corn, bring a pot of water to a boil, then add the corn and cook for 5-10 minutes. Steaming yellow corn is also a great option as it retains its nutritional value and flavor. Simply add the corn ears to a steamer and cook for around 10 minutes or until tender. Grilling or roasting yellow corn adds a delicious smoky flavor and can be done directly on the grill or wrapped in foil and cooked in the oven. When cooking yellow corn, avoid adding butter, oil, or other Fats as it can increase the calorie and fat content significantly. Season with herbs and spices to add flavor without adding Calories or fat.
Storage Tips
Fresh Yellow Corn can be stored in the refrigerator for up to three days. Keep the corn in its husks and place it in a plastic bag before storing. Frozen yellow corn can be stored in the freezer for up to six months. Store the corn in an airtight container or freezer bag to prevent freezer burn or moisture loss. Proper storage of yellow corn can ensure its flavor and nutritional value is preserved for as long as possible.
Ways to Enjoy
Yellow Corn is a versatile food that can be enjoyed in many different ways. Some popular ways to enjoy yellow corn include adding it to salads, soups, and stews or serving it as a side dish with grilled meats or fish. You can also blend cooked yellow corn into a creamy soup or make a corn salsa to serve with tortilla chips or grilled vegetables. Get creative with yellow corn and try different flavor combinations to discover new ways to enjoy this nutritious and tasty food.
Benefits of Eating Yellow Corn
Eating Yellow Corn can provide several health benefits, some of which include weight loss, improved digestion, and reduced risk of chronic diseases like heart disease and diabetes. Yellow corn is also rich in antioxidants, which help fight free radicals in the body and protect against oxidative stress. The Fiber in yellow corn can also help regulate cholesterol levels, further supporting heart health. Incorporating yellow corn into your diet is a tasty and healthy way to improve your overall health and well-being.
The amount of satisfaction you get from life depends largely on your own ingenuity, self-sufficiency, and resourcefulness. People who wait around for life to supply their satisfaction usually find boredom instead. -William Menninger
5 FAQ About Medium Ear Cooked Yellow Corn
1. What is the nutritional value of a medium ear of cooked yellow corn?
A medium ear of cooked yellow corn contains 69 Calories, 1.5g of Fat, 14.5g of carbohydrates, 2.5g of Protein, and 2.3g of Fiber.
2. Is corn a healthy food option?
Yes, corn can be a healthy addition to your diet as it is high in fiber, vitamins, and minerals. However, it is also high in carbohydrates and should be consumed in moderation.
3. Can I eat corn on a low-carb diet?
Corn is not typically recommended on a low-carb diet as it is relatively high in carbohydrates. However, it can be consumed in small amounts as a treat or incorporated into a balanced diet plan.
4. How should I cook yellow corn?
Yellow corn can be cooked in a variety of ways, including Boiling, Grilling, roasting, or Microwaving. To maintain the most nutrients, avoid adding excessive amounts of butter or salt.
5. Can yellow corn be a part of a vegetarian or vegan diet?
Yes, yellow corn is a great option for both vegetarian and vegan diets as it is a plant-based food. It can be used in a variety of dishes, from salads to soups to tacos.