A small ear of cooked white corn that is 5-1/2" to 6-1/2" long contains approximately 110 calories. White corn is a delicious and nutritious vegetable that can be prepared in a variety of ways. In this article, we'll take a look at the nutritional profile of small ears of cooked white corn and explore some practical tips and strategies for including this vegetable in your diet.

In addition to being low in calories, small ears of cooked white corn are a good source of dietary fiber, vitamins, and minerals. One ear of cooked white corn contains around 2 grams of fiber and is a good source of vitamin C, folate, and thiamine. It also contains smaller amounts of other vitamins and minerals such as potassium, magnesium, and phosphorus.

White corn is a versatile vegetable that can be boiled, grilled, or roasted. It can also be used in a variety of dishes ranging from soups and salads to tacos and casseroles. As we'll see in the following sections, incorporating small ears of cooked white corn into your diet can provide a range of health benefits.

Calorie Count in Small Ear of Cooked White Corn

As mentioned earlier, one small ear of cooked white corn contains around 110 calories. This makes it a low-calorie vegetable that can be included in a balanced diet without contributing excessive calories or unwanted weight gain.

Size of Small Ear of Cooked White Corn

Small ears of cooked white corn are typically 5-1/2" to 6-1/2" long. This makes them a convenient size for preparing and serving as a side dish or adding to recipes.

Preparation Method of Small Ear of Cooked White Corn

Small ears of cooked white corn can be prepared in a variety of ways. One popular method is to boil them in water for 5-7 minutes or until tender. Another option is to grill or roast them for a smoky flavor. To enhance the taste, small amounts of fat can be added during cooking, such as butter or olive oil.

Fat Content in Small Ear of Cooked White Corn

Small ears of cooked white corn contain a small amount of fat when prepared with added fat such as butter or oil. One small ear of cooked white corn prepared with 1 teaspoon of butter contains around 6 grams of fat, with 3.5 grams being saturated fat.

Carbohydrate Content in Small Ear of Cooked White Corn

Small ears of cooked white corn are a good source of carbohydrate, providing around 23 grams per ear. However, they have a low glycemic index, meaning they don't cause a rapid spike in blood sugar levels.

Protein Content in Small Ear of Cooked White Corn

Small ears of cooked white corn provide a small amount of protein, with one ear containing around 3 grams. While not a major source of protein, they can contribute to your overall protein intake.

Mineral Content in Small Ear of Cooked White Corn

Small ears of cooked white corn are a good source of several important minerals, including potassium, magnesium, and phosphorus. One ear provides around 300-400 milligrams of potassium, which is important for regulating blood pressure and maintaining fluid balance in the body.

Vitamin Content in Small Ear of Cooked White Corn

Small ears of cooked white corn are a good source of several vitamins, including vitamin C, folate, and thiamine. One ear provides around 10-15% of the daily value for each of these nutrients. Vitamin C is important for immune function, while folate and thiamine are important for energy production and cognitive function.

Benefits of Small Ear of Cooked White Corn

Incorporating small ears of cooked white corn into your diet can provide various health benefits. They are low in calories and high in fiber, making them a good option for weight management and digestive health. They also provide important vitamins and minerals that support immune function, energy production, and cognitive function.

Recommended Serving Size of Small Ear of Cooked White Corn

The recommended serving size for small ears of cooked white corn is one ear. This provides around 110 calories and a range of important nutrients. To maximize the nutrition and flavor of small ears of cooked white corn, try incorporating them into a variety of dishes and preparing them with healthy fats and seasonings.