One cup of whole kernel, drained solids, canned white sweet corn contains 133 calories. This delicious vegetable is a great source of fiber, vitamins, and minerals.

White sweet corn is also low in fat and sugar, making it a healthy addition to any meal. It contains complex carbohydrates that provide sustained energy throughout the day.

In this article, we'll explore the various health benefits of white sweet corn and provide tips on buying, storing, and cooking it.

Calories in White Sweet Corn

As mentioned earlier, one cup of whole kernel, drained solids, canned white sweet corn contains 133 calories. This makes it a relatively low-calorie vegetable that can be enjoyed in moderation as part of a balanced diet. It's important to note that the calorie content of white sweet corn can vary depending on how it's prepared. When boiled or steamed, white sweet corn retains most of its nutrients and is a healthy addition to any meal. However, when it's fried, baked, or coated in butter or oil, its calorie content increases significantly. Overall, white sweet corn is a nutrient-dense vegetable that can be enjoyed in moderation as part of a healthy diet.

Carbs and Fiber in White Sweet Corn

White sweet corn is a great source of complex carbohydrates that provide sustained energy throughout the day. One cup of whole kernel, drained solids, canned white sweet corn contains around 30 grams of carbohydrates, most of which come from starch. It's also a good source of dietary fiber, which helps promote healthy digestion and can lower cholesterol levels. One cup of white sweet corn contains around 3.5 grams of fiber, or 14% of the recommended daily intake. Overall, the combination of carbohydrates and fiber make white sweet corn a nutritious and filling vegetable that can be enjoyed as part of a healthy diet.

Protein in White Sweet Corn

White sweet corn is not a significant source of protein, but it does contain small amounts of this essential nutrient. One cup of whole kernel, drained solids, canned white sweet corn contains around 3 grams of protein, which is about 6% of the recommended daily intake. While white sweet corn is not a substitute for other sources of protein, it can still contribute to overall health and well-being when consumed as part of a balanced diet. Overall, the protein content of white sweet corn may be relatively low, but it still plays an important role in a healthy and balanced diet.

Fat and Sugar in White Sweet Corn

White sweet corn is low in fat and sugar, making it a healthy addition to any meal. One cup of whole kernel, drained solids, canned white sweet corn contains just 3 grams of fat and 6 grams of sugar. When compared to other starchy vegetables like potatoes and peas, white sweet corn is a healthier choice due to its lower sugar and fat content. However, it's still important to consume white sweet corn in moderation as part of a balanced diet. Overall, the low fat and sugar content of white sweet corn make it a nutritious and healthy vegetable that can be enjoyed as part of a balanced diet.

Vitamins and Minerals in White Sweet Corn

White sweet corn is a great source of vitamins and minerals that are essential for overall health and well-being. One cup of whole kernel, drained solids, canned white sweet corn contains significant amounts of vitamin C, thiamin, folate, and potassium. Vitamin C is an antioxidant that supports immune function and can help prevent chronic diseases. Thiamin is important for energy metabolism and nerve function, while folate is essential for proper fetal development and can help prevent birth defects. Potassium is a mineral that plays a key role in heart health and can help regulate blood pressure. Overall, white sweet corn is a great source of vitamins and minerals that can contribute to overall health and well-being.

Benefits of Eating White Sweet Corn

White sweet corn is a nutritious and delicious vegetable that can provide several health benefits. It's a great source of complex carbohydrates and dietary fiber that can promote healthy digestion and provide sustained energy throughout the day. It's also low in fat and sugar, making it a healthy addition to any meal. The vitamins and minerals found in white sweet corn can support immune function, prevent chronic diseases, and promote healthy fetal development. Overall, the various health benefits of white sweet corn make it a nutritious and tasty vegetable that should be included as part of a balanced diet.

How to Cook White Sweet Corn

White sweet corn can be cooked in a variety of ways, including boiling, steaming, grilling, and roasting. The method you choose will depend on your personal preference and the dish you're preparing. To boil white sweet corn, simply bring a pot of salted water to a boil, add the corn, and cook for 3-5 minutes. To steam white sweet corn, place it in a steamer basket over boiling water and cook for 5-7 minutes. To grill or roast white sweet corn, brush it with olive oil and seasoning and cook over high heat until it's tender and slightly charred. Overall, there are many ways to cook white sweet corn that can enhance its flavor and nutritional value.

Healthy Recipes with White Sweet Corn

White sweet corn can be used in a variety of dishes, from salads and soups to tacos and casseroles. Here are a few healthy and tasty recipes to try: - White Sweet Corn and Black Bean Salad: Combine one can of white sweet corn, one can of black beans, chopped tomatoes, red onion, and avocado in a bowl. Drizzle with olive oil and lime juice and season with salt and pepper. - Grilled White Sweet Corn: Brush white sweet corn with olive oil and season with garlic, paprika, and salt. Grill on high heat until tender and slightly charred.

Buying and Storing White Sweet Corn

When buying white sweet corn, look for ears that are firm, with bright green husks and moist silk. Avoid ears that are dried out or have brown spots. To store white sweet corn, keep it in the husk and wrap it in a damp paper towel or plastic wrap. It can be stored in the refrigerator for up to 5 days. Overall, choosing and storing white sweet corn properly can ensure that it stays fresh and flavorful.

Potential Health Risks of White Sweet Corn

While white sweet corn is generally considered safe and nutritious, there are some potential health risks to be aware of. Some people may be allergic to corn or have difficulty digesting it, which can cause gastrointestinal symptoms. It's also important to buy high-quality white sweet corn from a reputable source to avoid contamination with pesticides or other harmful substances. Overall, it's important to enjoy white sweet corn in moderation as part of a balanced diet and to be aware of any potential health risks.