1 Cup Cooked Yellow Corn (from Fresh, Fat Added in Cooking) contains 210 calories. Corn is a staple food in many cultures and is a popular vegetable around the world. In this article, we'll explore the nutritional information, cooking methods, serving ideas, and benefits of eating cooked yellow corn.

Yellow corn is low in fat and high in fiber, making it an excellent source of complex carbohydrates. It’s also rich in vitamins and minerals such as vitamin C, thiamine, and potassium.

Whether you’re looking for a healthy side dish or an ingredient to add to your favorite recipes, cooked yellow corn is a versatile and delicious option. Let’s take a closer look at the nutritional benefits and cooking options for this nutritious vegetable.

Calories in Cooked Yellow Corn

One cup of cooked yellow corn (from fresh, fat added in cooking) contains 210 calories, which is a moderate amount compared to other foods. The calorie count may vary depending on the cooking method used and the amount of added fat. If you're watching your calorie intake, it's recommended to consume yellow corn in moderation and pair it with lean protein and vegetables for a balanced meal.

Carbohydrates in Cooked Yellow Corn

Yellow corn is a good source of complex carbohydrates, providing 42 grams of carbs in one cup of cooked corn. These carbs provide energy to the body and are necessary for optimal physical and mental performance. The fiber content in yellow corn helps slow down the absorption of carbohydrates, leading to better blood sugar control and increased satiety.

Protein in Cooked Yellow Corn

One cup of cooked yellow corn contains 5 grams of protein. While this may not seem like a significant amount, yellow corn can still contribute to your daily protein intake when consumed as part of a balanced meal. To increase the protein content of your meal, you can pair yellow corn with protein-rich foods such as beans, chicken, or tofu.

Fat in Cooked Yellow Corn

Cooked yellow corn is a low-fat food, containing only 2 grams of fat per one cup serving. The type and amount of fat added during cooking may increase the overall fat content. Adding healthy fats such as olive oil, avocado, or nuts to your yellow corn can increase the nutrient density and flavor of your meal.

Fiber in Cooked Yellow Corn

One cup of cooked yellow corn contains 4 grams of fiber. This fiber is vital for digestion, helps keep you feeling full, and can reduce cholesterol levels in the body. Yellow corn is a good source of both insoluble and soluble fiber. Insoluble fiber can help improve bowel movement, while soluble fiber has been shown to reduce the risk of chronic diseases such as heart disease and diabetes.

Vitamins in Cooked Yellow Corn

Yellow corn is rich in vitamins and minerals that are important for overall health. One cup of cooked yellow corn contains 17% of the daily recommended intake of vitamin C, which is essential for immune function and skin health. Yellow corn is also a good source of thiamine (B1), which helps convert food into energy, and folate (B9), which is necessary for proper cell growth and development.

Minerals in Cooked Yellow Corn

Yellow corn is a good source of potassium, which is essential for heart health and proper muscle and nerve function. It also contains magnesium, which is necessary for strong bones and teeth. Other minerals found in yellow corn include phosphorus, iron, and zinc, which all play essential roles in maintaining good health.

Benefits of Eating Cooked Yellow Corn

Adding cooked yellow corn to your diet can provide numerous health benefits. The complex carbohydrates and fiber in yellow corn can help regulate blood sugar levels, improve digestion, and promote feelings of fullness. The vitamins and minerals in yellow corn are crucial for proper function and maintenance of the body's systems, including immune function, bone strength, and heart health.

Cooking Methods for Yellow Corn

Yellow corn can be cooked in various ways, including boiling, grilling, and roasting. To boil yellow corn, shuck the corn and place it in boiling water for 6-8 minutes. To grill yellow corn, shuck the corn and brush it with olive oil, sprinkle with salt and pepper, and grill for 10-12 minutes, turning occasionally. Roasting yellow corn involves shucking the corn and wrapping it in foil with butter and seasoning, then roasting in the oven at 400°F for 20-25 minutes.

Serving Ideas for Cooked Yellow Corn

Cooked yellow corn can be served as a side dish, added to salads, soups, stews, or used as a topping for tacos and pizzas. You can also make savory corn pancakes or fritters by mixing cooked yellow corn with eggs, flour, and seasonings and frying in a skillet. For a sweet treat, try making corn pudding or cornbread using cooked yellow corn.