If you're looking for a nutritious and delicious food option, consider adding cooked corn to your diet. Canned yellow and white corn contains approximately 98 calories per 100 grams, making it a low-calorie choice for a filling side dish or snack.
In addition to being low in calories, cooked corn is also a good source of nutrients such as fiber, folate, vitamin C, and vitamin A. These nutrients can help support your immune system, promote healthy digestion, and reduce your risk of chronic diseases.
In this article, we'll explore the nutritional value of cooked corn, ways to incorporate it into your diet, storage tips, and more.
Nutritional Value of Cooked Yellow and White Corn (Canned)
Cooked yellow and white corn is a great source of nutrition and offers numerous health benefits. One cup of canned corn can provide approximately 16% of the daily requirement of fiber, 19% of the daily requirement of vitamin C, and 5% of the daily requirement of vitamin A. Corn is also a good source of antioxidants, which can help protect your body from damage caused by free radicals. These antioxidants may help reduce your risk of cancer, heart disease, and other chronic illnesses. Additionally, corn is a gluten-free and vegan-friendly food option, making it an ideal choice for individuals with dietary restrictions.
Benefits of Including Cooked Corn in Your Diet
Incorporating cooked corn into your diet can offer a variety of benefits, including improved digestion, weight management, and reduced inflammation. The fiber content in corn can help promote healthy digestion and regular bowel movements, reducing your risk of constipation and other digestive issues. Additionally, the high fiber content in corn can help you feel full for longer, which may aid in weight management. Finally, the anti-inflammatory properties of corn may help reduce your risk of chronic inflammation and related conditions, such as arthritis or asthma.
Cooked Corn Serving Size and Calorie Count
If you're curious about the serving size and calorie count of cooked corn, 100 grams of canned yellow and white corn provides approximately 98 calories. The recommended serving size of cooked corn is generally 1/2 to 3/4 cup, depending on your dietary needs and preferences.
Corn Nutrition Facts
In addition to the nutrients mentioned earlier, cooked yellow and white corn also contains a number of other vitamins and minerals. These include iron, potassium, magnesium, and phosphorous. Keep in mind that canned corn may contain added salt and preservatives, so it's important to choose a low-sodium option if possible.
Corn-Based Recipe Ideas
Cooked corn is a versatile ingredient that can be incorporated into a variety of dishes. Some recipe ideas include: - Grilled corn on the cob with a sprinkle of salt and pepper - Corn and black bean salad with a lime vinaigrette
Cooked Corn Storage Tips
Canned corn should be stored in a cool, dry place until it's ready to be used. Once opened, any unused corn should be stored in an airtight container in the refrigerator and used within a few days.
Comparison of Canned vs. Fresh Corn
While canned corn is a convenient option, fresh corn may offer a slightly higher nutrient content. Additionally, fresh corn may have a better taste and texture, especially when it's in season. However, fresh corn can be more labor-intensive to prepare, and it may not be available year-round in all areas. Canned corn can be a convenient and affordable option for those who don't have access to fresh corn.
Cooked Corn: Gluten-Free and Vegan-Friendly
Cooked corn is naturally gluten-free and vegan-friendly, making it a great choice for individuals with dietary restrictions. However, it's important to read the labels of any canned corn products to ensure that they don't contain any hidden sources of gluten or animal products.
Cooked Corn as a Side Dish or Snack Option
Cooked corn can be served as a side dish alongside grilled chicken or fish, or it can be used as the main ingredient in a salad or soup. It can also be enjoyed as a snack by itself or with dips like hummus or salsa.
Buying and Cooking Tips for Corn
When shopping for canned corn, look for options that are low in sodium and free from preservatives. If you're buying fresh corn, look for ears that have bright green husks and plump, tight kernels. To cook corn, bring a pot of water to a boil and add the shucked corn. Boil it for 3-5 minutes or until soft, then remove it from the water and add butter or other seasonings if desired. Alternatively, you can grill corn on the cob for a smoky flavor. Simply brush the ears with oil and seasonings before grilling over medium heat for 10-15 minutes.
5 Frequently Asked Questions About Cooked Yellow and White Corn (Canned)
1. Is canned corn as nutritious as fresh corn?
While fresh corn is generally considered to be more nutritious than canned corn, canned corn can still be a healthy addition to your diet. Canned corn has a lower amount of some vitamins and minerals, but it is still a good source of fiber, folate, and antioxidants.
2. Can canned corn be part of a weight loss diet?
Yes, canned corn can be part of a weight loss diet. It is relatively low in calories, high in fiber, and can help keep you feeling full. However, be mindful of added salt and sugar in some canned corn products.
3. Can canned corn be eaten cold or does it need to be heated?
Canned corn can be eaten cold or heated, depending on your preference. It is safe to eat straight out of the can, but heating it up can enhance the flavor.
4. Is canned corn gluten-free?
Most canned corn is gluten-free, but always check the label to be sure. Some canned corn products may be processed in facilities that also process wheat or other gluten-containing ingredients.
5. How long can canned corn be stored?
Canned corn can be stored in a cool, dry place for up to two years. Once opened, it should be refrigerated and consumed within a few days.