1 Ear, Medium (6-3/4" To 7-1/2" Long) White Sweet Corn (Without Salt, Drained, Cooked, Boiled) contains 111 calories. Sweet corn is a staple in many households, often enjoyed as a side dish or as part of a larger meal. In this article, we'll take a closer look at the calorie content, nutritional value, cooking methods, health benefits, storage tips and recipes for white sweet corn.

When it comes to nutrition, sweet corn is packed with vitamins, minerals and antioxidants. It's a good source of fiber, vitamin C, thiamin and folate. It's also low in fat and sodium, making it a healthy choice for those watching their weight or blood pressure.

Sweet corn can be cooked in a variety of ways, including boiling, grilling, roasting or even microwaving. It's a versatile ingredient that can be used in salads, soups, stews, casseroles and more. With so many health benefits and cooking options, it's no wonder why so many people enjoy eating sweet corn!

Calorie Content of White Sweet Corn

As mentioned earlier, 1 Ear, Medium (6-3/4" To 7-1/2" Long) White Sweet Corn (Without Salt, Drained, Cooked, Boiled) contains 111 calories. This makes it a relatively low-calorie food that can be enjoyed guilt-free as part of a healthy diet.

Nutritional Value of Medium Ear of White Sweet Corn

In addition to being low in calories, white sweet corn is also packed with nutrients. A medium ear of white sweet corn contains approximately:

• 77 calories
• 3.3g of protein
• 1.1g of fat
• 17g of carbs
• 2.2g of fiber
• 2g of sugar
• 14% DV of vitamin C
• 18% DV of thiamin
• 14% DV of folate
• ≤ 1% DV of calcium, iron and vitamin A

Serving Size Information of White Sweet Corn

The serving size for white sweet corn is typically one medium ear or half a cup of kernels. One medium ear provides about 77 calories, while half a cup of kernels contains approximately 60 calories. It's important to note that if you add additional ingredients or garnishes to your sweet corn, such as butter or salt, the calorie and nutritional content will increase. Keep this in mind when preparing and serving sweet corn.

Cooking Methods for Sweet Corn

Sweet corn can be cooked in a variety of ways. Here are some popular methods:

• Boiling: Bring a large pot of salted water to a boil. Add the shucked corn and cook for 3-5 minutes until tender. Drain and serve.
• Grilling: Preheat a grill to medium-high heat. Brush the shucked corn with oil or butter and grill for 8-10 minutes, turning frequently, until browned and tender.
• Roasting: Preheat the oven to 400°F. Rub the shucked corn with oil, butter or spices and roast on a baking sheet for 20-25 minutes, until browned and tender.
• Microwaving: Place the unshucked corn on a microwave-safe plate and microwave on high for 4-5 minutes, until tender. Allow to cool before shucking.

Experiment with different cooking methods to find the one you like best!

Health Benefits of Sweet Corn

Sweet corn has numerous health benefits that make it a valuable addition to any diet. Some of these benefits include:

• Provides insoluble fiber, which helps promote proper digestion and bowel regularity.
• Contains antioxidants that may help reduce the risk of chronic diseases such as cancer and heart disease.
• Is a good source of vitamin C, which helps boost the immune system and promote healthy skin.
• Provides thiamin and folate, which are essential B vitamins that help convert food into energy and support healthy brain function.

Incorporating sweet corn into your diet can help you reap these and other health benefits.

How to Store Sweet Corn

To ensure the best flavor and quality, it's important to store sweet corn properly. Here are some tips:

• Store unshucked corn in the refrigerator for up to five days.
• If using frozen corn, keep it in the freezer until ready to use.
• If you've cooked too much sweet corn, store any leftovers in an airtight container in the refrigerator for up to three days.

Following these storage tips will help ensure that your sweet corn stays fresh and delicious.

Ways to Enjoy Sweet Corn

Sweet corn is incredibly versatile and can be used in a variety of dishes. Here are some ideas for incorporating it into your meals:

• As a side dish: Simply boil or grill corn on the cob and serve it alongside your favorite proteins and veggies.
• In salads: Cut fresh kernels off the cob and add them to salads for a burst of sweetness and crunch.
• In soups and stews: Use fresh or frozen corn to add texture and flavor to your favorite soups and stews.
• As a topping: Sprinkle corn kernels on top of pizzas, nachos or baked potatoes for a unique twist.

With so many possibilities, sweet corn is a great ingredient to experiment with in the kitchen.

Sweet Corn Recipes

Looking for some tasty sweet corn recipes? Here are a few ideas to get you started:

• Sweet Corn Salad with Avocado and Lime
• Corn and Zucchini Fritters
• Creamy Corn Chowder
• Grilled Corn on the Cob with Herb Butter

These recipes and others like them are sure to satisfy your sweet corn cravings.

Seasonal Availability of White Sweet Corn

When it comes to fresh sweet corn, availability depends on the growing season. In the United States, sweet corn is typically in season from June through September. During this time, you can find it at farmers markets, grocery stores and roadside stands. If you're unable to find fresh sweet corn, don't worry. Frozen corn is available year-round and can be used in many recipes. Look for frozen corn that has been flash-frozen for the best quality.

Comparison of White vs Yellow Corn

While white sweet corn is a popular variety, it's not the only one available. Yellow sweet corn is another common type, and it's worth comparing the two to determine which one you prefer.

• Color: Obviously, the most noticeable difference between white and yellow corn is their color. White corn is pale in color, while yellow corn has a brighter hue.
• Taste: Some people find that yellow corn is sweeter and more flavorful than white corn. However, taste is subjective and can vary from person to person.
• Nutrition: From a nutritional standpoint, white and yellow corn are very similar. Both are low in fat and sodium and high in vitamins and minerals.

Ultimately, the choice between white and yellow sweet corn comes down to personal preference. Try both and see which one you like best!