If you're looking for a nutritious and tasty snack, 1 oz white corn kernels may be just what you need. This serving size provides 103 calories, making it a suitable option for those who are watching their calorie intake.
White corn is also a great source of nutrients, including minerals, vitamins, carbohydrates, protein, and fiber.
In this article, we'll go over some of the nutritional benefits of white corn, as well as some practical tips for incorporating it into your diet.
Calories in 1 Oz White Corn
As mentioned earlier, 1 oz white corn contains 103 calories. This makes it a great option if you're looking for a low-calorie snack to tide you over between meals.
Nutritional Value of 1 Oz White Corn
One serving of white corn contains a variety of important nutrients. For example, it provides approximately 17.3 grams of carbohydrates, 2.9 grams of protein, and 1.05 grams of fiber. In addition, it contains several vitamins and minerals, including vitamin C, vitamin B6, potassium, and magnesium.
Minerals Found in 1 Oz White Corn
White corn is a great source of several important minerals, including:
- Potassium: 122mg
- Magnesium: 16mg
- Phosphorus: 34mg
- Sodium: 1mg
Vitamins Found in 1 Oz White Corn
White corn is also a rich source of several vitamins, including:
- Vitamin C: 2.5mg
- Vitamin B6: 0.03mg
- Folate: 8.6mcg
How to Incorporate 1 Oz White Corn in Your Diet
There are several ways to incorporate white corn into your diet. For example, you can try adding it to salads, soups, or chili recipes. Alternatively, you can enjoy it as a snack by roasting it in the oven or air-frying it with a little bit of salt and pepper.
Carbohydrate Content in 1 Oz White Corn
As previously mentioned, 1 oz white corn provides approximately 17.3 grams of carbohydrates. This makes it a great option for those who are looking to add some healthy carbs to their diet.
Protein Content in 1 Oz White Corn
In addition to carbohydrates, white corn is also a good source of protein. One serving contains approximately 2.9 grams of protein, making it a suitable option for vegetarians and anyone looking to increase their protein intake.
Fiber Content in 1 Oz White Corn
White corn also contains a decent amount of fiber. One serving provides approximately 1.05 grams of fiber, which can help keep you feeling full and satisfied after eating.
Fat Content in 1 Oz White Corn
Finally, white corn is a low-fat food. One serving contains only 0.7 grams of fat, making it a great option for anyone looking to reduce their fat intake.
Potential Health Benefits of 1 Oz White Corn
Consuming white corn may have several potential health benefits. For example, it contains antioxidants that can help protect your cells from damage caused by harmful molecules known as free radicals. It may also help reduce your risk of chronic diseases like heart disease, diabetes, and obesity, thanks to its fiber and nutrient content.
Adding white corn to your diet is a great way to boost your nutrient intake and stay satisfied between meals.
5 Frequently Asked Questions About 1 Oz White Corn
1. What is the nutritional value of 1 oz white corn?
One ounce of white corn contains an average of 103 calories, 1.6 grams of protein, 23 grams of carbohydrates, and 1.2 grams of fiber. It is also a good source of vitamins and minerals such as thiamine, folate, and phosphorus.
2. How is white corn different from yellow corn?
White corn and yellow corn have the same nutritional value but differ in terms of taste and texture. White corn has a sweeter taste and a softer texture, while yellow corn has a firmer texture and a slightly nuttier taste.
3. How can I include 1 oz white corn in my diet?
White corn can be used in a variety of dishes, such as salads, stews, and soups, or as a side dish. It can also be ground into masa to make tortillas, tamales, and other traditional dishes.
4. Is 1 oz white corn a good option for weight loss?
Yes, 1 oz white corn can be a good option for weight loss as it is low in fat and high in fiber, which can help promote feelings of fullness and reduce overall calorie intake. However, it is important to be mindful of portion sizes and to consume white corn in moderation as part of a balanced diet.
5. Are there any health risks associated with consuming 1 oz white corn?
White corn is generally considered safe for consumption. However, some people with corn allergies may experience allergic reactions after consuming white corn. Additionally, consuming excessive amounts of corn may lead to gastrointestinal issues such as bloating and gas.