1 oz of low sodium yellow corn (from frozen, canned) contains 31 calories. Yellow corn is a versatile and healthy ingredient that can be used in various dishes. In this article, we'll explore the caloric and nutritional value of low sodium yellow corn, as well as its health benefits, recipe ideas, and storage tips.

Low sodium yellow corn is a good source of dietary fiber, vitamins, and minerals, such as vitamin C, thiamin, and folate. It is also low in fat and sodium, making it a great option for people who want to watch their calorie or sodium intake.

Whether you're looking for a healthy snack, a side dish for your meal, or an ingredient for your recipes, low sodium yellow corn can be an excellent choice. Let's explore why.

Caloric Value of Low Sodium Yellow Corn

As mentioned earlier, 1 oz of low sodium yellow corn contains 31 calories. This makes it a low-calorie food that can be incorporated into many diets.

Nutritional Value of Low Sodium Yellow Corn

Low sodium yellow corn is a nutrient-dense food that can provide a range of vitamins and minerals. A 1 oz serving of low sodium yellow corn contains 2 grams of dietary fiber, 2% of the daily value of vitamin C, 2% of the daily value of thiamin, and 2% of the daily value of folate. It is also a good source of potassium, with 31 mg per serving.

Low Sodium Yellow Corn as a Healthy Snack

Low sodium yellow corn can be a great option for a healthy snack. It is low in calories and fat, and can be eaten as a standalone snack or combined with other healthy ingredients such as avocado, tomato, or black beans to make a nutritious salad or salsa. Popcorn made from yellow corn kernels can also be a healthy and delicious snack, as long as it's not loaded with butter or salt.

How to Cook Low Sodium Yellow Corn

Low sodium yellow corn can be cooked in various ways, depending on your preference and the recipe you're following. Here are some common cooking methods for yellow corn:

• Boiling: Bring a pot of salted water to a boil, add the corn, and cook for 3-5 minutes or until tender. Drain and serve.
• Grilling: Brush the corn with oil or butter, sprinkle with salt or seasoning, and grill for 10-15 minutes or until charred and tender.
• Baking: Preheat the oven to 400°F, wrap the corn in foil, and bake for 25-30 minutes or until tender.

Low Sodium Yellow Corn Pairs Well with Different Foods

Low sodium yellow corn can be a versatile ingredient that pairs well with other foods. Here are some ideas:

• Salads: Combine yellow corn, mixed greens, avocado, tomato, onion, and a light vinaigrette for a refreshing salad.
• Tacos: Use yellow corn tortillas and fill them with shredded chicken or beef, avocado, cilantro, and a squeeze of lime.
• Chili: Add yellow corn to your chili recipe for a sweet and crunchy contrast to the spicy and savory flavors.

Low Sodium Yellow Corn Recipe Ideas

Here are some recipe ideas that use low sodium yellow corn as a main or side ingredient:

• Black Bean and Corn Salad
• Corn and Chicken Chowder
• Mexican Corn Casserole
• Grilled Corn on the Cob
• Corn and Zucchini Fritters

Low Sodium Yellow Corn Storage and Shelf Life

Low sodium yellow corn can be stored in different ways, depending on the form you're using (frozen, canned, fresh). Here are some general guidelines:

• Frozen corn: Store in the freezer for up to 6 months.
• Canned corn: Store in a cool and dry place for up to 2 years (check the expiration date).
• Fresh corn: Store in the refrigerator in the husk for up to 3 days.

Health Benefits of Eating Low Sodium Yellow Corn

Eating low sodium yellow corn can offer several health benefits, including:

• Providing dietary fiber that can promote digestive health and prevent constipation.
• Being a good source of antioxidants that can protect against cellular damage and reduce the risk of chronic diseases.
• Being low in fat and sodium that can help reduce the risk of heart disease, high blood pressure, and stroke.
• Containing folate that can support fetal growth and development during pregnancy.

Low Sodium Yellow Corn vs. Regular Corn

The main difference between low sodium yellow corn and regular corn is the sodium content. While regular canned corn can have up to 200 mg of sodium per serving, low sodium canned corn can have as low as 5 mg of sodium per serving. This makes low sodium yellow corn a better option for people who want to limit their sodium intake.

Low Sodium Yellow Corn for Weight Loss

Low sodium yellow corn can be a good option for people who want to lose weight. It is low in calories and fat, and can provide fiber that can promote satiety and reduce hunger. Eating yellow corn as part of a balanced and healthy diet can help you reach your weight loss goals.