Did you know that one ear of medium-sized white sweet corn, cooked, drained, and boiled with salt contains 111 calories? If you're looking for a tasty and nutritious addition to your summer meals, white sweet corn might be just what you need.

In addition to its calorie content, white sweet corn is a good source of nutrients such as fiber, vitamins C and B6, iron, and potassium. Fiber promotes healthy digestion, while vitamin C and other antioxidants protect your cells from damage caused by free radicals. Iron plays a crucial role in oxygen transportation in your body, and potassium helps regulate your blood pressure.

Whether you prefer your white sweet corn on the cob, in a salad, or as an ingredient in your favorite recipe, there are many delicious ways to enjoy it. Keep reading to learn more!

Calories in an Ear of White Sweet Corn

As mentioned earlier, one ear of medium-sized white sweet corn contains 111 calories. This calorie count may vary slightly depending on how you cook and prepare your corn, but it's a good rule of thumb to keep in mind when planning your meals.

Nutrition Values of White Sweet Corn

In addition to its calorie content, white sweet corn is a good source of several key nutrients. One ear of corn (without salt) contains approximately:

• 87 calories
• 2.9 grams of protein
• 1.5 grams of fat
• 19 grams of carbohydrates
• 2.8 grams of fiber
• 3.5 grams of sugar
• 17.2 milligrams of vitamin C
• 39.1 milligrams of magnesium
• 0.5 milligrams of vitamin B6
• 0.6 milligrams of thiamin
• 0.3 milligrams of riboflavin
• 0.4 milligrams of pantothenic acid
• 0.4 milligrams of manganese
• 34.1 milligrams of phosphorus
• 298 milligrams of potassium
• 0.3 milligrams of copper
• 0.1 milligrams of vitamin B1
• 11.6 micrograms of vitamin K
• 0.7 milligrams of iron

These nutrients can help support your overall health and well-being in a variety of ways. For instance, vitamin C can strengthen your immune system, while magnesium and phosphorus promote strong bones and teeth. Meanwhile, antioxidants like vitamin E can keep your skin healthy and glowing.

Cooking Options for White Sweet Corn

There are several ways to cook white sweet corn, depending on your preferences and the equipment you have available. Some popular options include:

• Boiling: Remove the husk and silk from the corn, and bring a pot of salted water to a boil. Add the corn and cook for 3-5 minutes, or until tender. Drain and serve immediately.
• Grilling: Preheat your grill to medium-high heat, and brush the corn with a little bit of oil. Grill for 10-15 minutes, turning occasionally, or until the kernels are charred and tender. Remove from the grill and let cool for a few minutes before serving.
• Microwaving: Place the corn (still in the husk) on a microwave-safe plate, and microwave on high for 3-4 minutes. Use oven mitts to remove the plate from the microwave, and let the corn cool for a few minutes before shucking and eating.
• Roasting: Preheat your oven to 375°F, and place the corn (still in the husk) directly on the oven rack. Roast for 30-40 minutes, or until the kernels are tender. Use oven mitts to remove the corn from the oven, and let it cool for a few minutes before shucking and serving.

No matter which cooking method you choose, be sure to season your corn with a little bit of salt or your favorite spices to enhance its natural sweetness and flavor.

How to Prepare White Sweet Corn

Before you cook your white sweet corn, you'll need to prepare it by removing the husk and silk. Here's how:

1. Remove the outer green leaves from the corn ear.
2. Peel off the silk, taking care to remove as much as possible.
3. Rinse the corn under running water to remove any remaining bits of silk or debris.
4. Pat the corn dry with a clean towel, and it's ready to cook!

Benefits of White Sweet Corn

Besides being delicious and versatile, white sweet corn also offers several health benefits. Here are just a few:

• May lower cholesterol: The soluble fiber in corn can help reduce low-density lipoprotein (LDL) or 'bad' cholesterol levels in your blood.
• May promote weight loss: Corn is relatively low in calories and high in fiber, which can help you feel fuller for longer and reduce your overall calorie intake.
• May support eye health: Corn is a good source of several nutrients that promote healthy vision, such as lutein and zeaxanthin.
• May boost digestion: The fiber in corn can help promote regular bowel movements and prevent constipation.

White Sweet Corn: A Versatile Ingredient

White sweet corn is a versatile ingredient that can be used in a variety of recipes, from soups and stews to salads and sides. Here are just a few ideas to get you started:

• Corn chowder: Simmer sweet corn, potatoes, onion, and bacon in chicken broth until tender, then blend until smooth for a creamy and satisfying soup.
• Corn salsa: Mix sweet corn with diced tomato, onion, jalapeno, and lime for a flavorful and colorful salsa that goes great with grilled meats or as a dip.
• Cornbread: Add cornmeal, flour, sugar, and baking powder to sweet corn and buttermilk for a Southern-style cornbread that's perfect with barbecue or chili.
• Corn and black bean salad: Combine sweet corn, black beans, red pepper, avocado, and cilantro for a fresh and healthy salad that's great as a side dish or a light meal.

Where to Buy Fresh White Sweet Corn

White sweet corn is in season from late spring to early fall, depending on where you live. You can usually find it at your local grocery store or farmers' market during this time. Look for ears that feel heavy for their size, with tight green husks and golden brown silk.

Alternative Uses for White Sweet Corn

Besides eating white sweet corn fresh or cooked, there are several other ways you can use it in your cooking and home remedies. Here are a few ideas:

• Corn silk tea: You can brew the silk from corn ears to make a tea that's reputed to have diuretic, anti-inflammatory, and antiseptic properties.
• Corn husk dolls: If you have kids or enjoy crafting, you can use corn husks to make cute and colorful dolls or other decorations.
• Cornstarch: You can grind dried white sweet corn kernels into a fine powder to make your own cornstarch, which can be used in many recipes as a thickener or binder.
• Corn oil: You can extract oil from corn kernels using a press or other method, which can be used for cooking or as a natural moisturizer for your skin and hair.

The History of White Sweet Corn

White sweet corn is a domesticated form of field corn, which has been cultivated by indigenous peoples in the Americas for thousands of years. It was first imported to Europe in the 16th century by Spanish explorers, and gradually spread to other parts of the world.

White Sweet Corn: A Staple in Summer Cuisine

Today, white sweet corn is a beloved staple of summer cuisine in many parts of the world. It's enjoyed as a snack, a side dish, a salad ingredient, a soup base, and more. Whether you like it grilled, boiled, roasted, or microwaved, there are endless ways to savor the sweet, juicy goodness of this versatile vegetable.