Yellow corn is a nutritious and delicious food that can be easily incorporated into your diet. One serving of 100 grams of cooked yellow corn (from canned, fat not added in cooking) contains approximately 81 calories.

In addition to being a low-calorie food, yellow corn is also a rich source of many essential nutrients that support good health. It is a great source of dietary fiber, protein, and carbohydrates. Yellow corn also contains vitamins such as thiamin, niacin, and folate, and minerals such as iron, zinc, and magnesium.

In this article, we'll explore the nutritional content and health benefits of yellow corn, as well as ways to incorporate it into your diet and potential drawbacks to consider.

Calorie Content of Cooked Yellow Corn

As mentioned earlier, a serving of 100 grams of cooked yellow corn contains approximately 81 calories. This makes yellow corn a great option for those looking for a low-calorie food to add to their diet.

Macronutrient Breakdown

Yellow corn is an excellent source of macronutrients such as carbohydrates, dietary fiber, and protein. A 100 gram serving of cooked yellow corn contains approximately 18 grams of carbohydrates, 2 grams of dietary fiber, and 3 grams of protein. Carbohydrates are the primary fuel source for the body and are essential for good health. Dietary fiber helps to regulate digestion and can help to reduce the risk of heart disease and other chronic illnesses. Protein is essential for building and repairing tissues in the body.

Mineral and Vitamin Content

Yellow corn is also a rich source of many essential vitamins and minerals. It is particularly high in thiamin, niacin, and folate, all of which are essential B-vitamins. A serving of 100 grams of cooked yellow corn also contains approximately 1.3 milligrams of iron, 0.5 milligrams of zinc, and 29 milligrams of magnesium. B-vitamins are important for energy production and are essential for good health. Iron is essential for the production of red blood cells, while zinc and magnesium are important for immune function and overall health.

Health Benefits of Eating Yellow Corn

Eating yellow corn has been associated with several health benefits. Its high dietary fiber content may help to reduce the risk of heart disease and other chronic illnesses. Yellow corn is also a good source of antioxidants such as lutein and zeaxanthin, which may help to protect against age-related eye diseases. Additionally, yellow corn may help to regulate blood sugar levels and improve insulin sensitivity, making it a good option for those with diabetes or at risk for diabetes.

Ways to Incorporate Yellow Corn into Your Diet

Yellow corn can be easily incorporated into your diet in a variety of ways. It can be added to salads, soups, or stews for a delicious and nutritious boost. Corn on the cob is a classic summertime favorite and can be grilled or boiled for a tasty side dish. Yellow cornmeal can also be used to make a variety of dishes, including cornbread, tortillas, and polenta. You can also try adding yellow corn to your favorite Mexican or Southwestern-style dishes, such as tacos, enchiladas, or burritos. Corn kernels can also be added to omelets, casseroles, or baked goods for added flavor and nutrition.

How to Select and Store Yellow Corn

When selecting yellow corn, look for ears that are firm, plump, and free from mold or decay. The kernels should be tightly packed and in good condition. You can also check the silk at the top of the ear to make sure it is brown and moist, which indicates that the corn is fresh. Once you bring your yellow corn home, you can store it in the refrigerator for up to five days. If you prefer to freeze your corn, you can blanch it first, then package it in freezer-safe bags for later use.

Potential Drawbacks of Eating Yellow Corn

While yellow corn offers many health benefits, there are also a few potential drawbacks to consider. Corn is a common allergen, and some people may experience allergic reactions after eating it. Additionally, some commercial corn products may be genetically modified, which can raise concerns for some people. Finally, some people may experience digestive issues such as bloating or gas after consuming large amounts of corn or products containing corn. If you experience any adverse reactions after eating yellow corn or corn products, you should speak with your doctor for advice.

Alternative Cooking Methods

While boiled or grilled corn on the cob is a classic way to enjoy yellow corn, there are also several alternative cooking methods you can try. For example, you can roast your corn in the oven for a slightly charred flavor, or you can sauté it in a little butter or oil for a caramelized taste. Yellow corn can also be cooked in the microwave by placing an ear in a microwave-safe dish with a little water, then covering it with plastic wrap to steam. This method is quick and easy and can be a great option when you're short on time.

Yellow Corn Recipes to Try

Looking for some delicious and nutritious yellow corn recipes to try? Here are a few suggestions: - Corn and black bean salad: Toss cooked yellow corn with black beans, chopped red bell pepper, diced avocado, and a lime vinaigrette for a tasty and filling salad. - Corn chowder: Sauté onions, celery, and garlic in butter, then add corn kernels, chicken or vegetable broth, and diced potatoes. Simmer until the potatoes are tender, then season with salt and pepper to taste.

Yellow Corn vs. Other Corn Varieties

Yellow corn is just one of many corn varieties available. Other common varieties include white corn, which is slightly sweeter than yellow corn, and bi-color corn, which combines both white and yellow kernels. While there may be slight differences in taste and texture between these varieties, their nutritional content is generally similar. One thing to keep in mind when choosing corn varieties is that the color of the kernels can be a good indicator of their nutritional content. For example, blue corn is particularly high in antioxidants, while red corn contains higher levels of certain phytonutrients.