Cooked white corn is a delicious and nutritious addition to any meal. A 7-3/4" to 9" long ear contains approximately 146 calories, making it a great option for those watching their caloric intake.

This variety of corn is also a good source of vitamins and minerals, including vitamin C, thiamin, and Folate. It is also rich in iron and Magnesium.

In this article, we'll explore the many health benefits of cooked white corn, as well as its uses in cooking and cultural significance.

Calories and Serving Size

As mentioned in the introduction, a 7-3/4" to 9" long ear of cooked white corn contains approximately 146 calories. A serving size is typically one ear of corn, or around ¾ to 1 cup of kernels.

Vitamins and Minerals

In addition to being low in calories, cooked white corn is also packed with essential vitamins and minerals. This includes vitamin C, which is crucial for maintaining a healthy immune system, as well as thiamin and Folate, which are important for proper brain function and overall health. White corn is also a good source of iron and Magnesium, both of which are necessary for maintaining healthy red blood cells and muscle function.

Health Benefits

Cooked white corn has a variety of health benefits, including helping to reduce the risk of heart disease and improving digestion. The Fiber in white corn helps to keep the digestive system running smoothly, while the Antioxidants and anti-inflammatory properties of this vegetable help to reduce inflammation and protect the heart. Additionally, the vitamins and minerals in white corn can help to boost the immune system and improve overall health.

Uses in Cooking

Cooked white corn can be used in a variety of dishes, including salads, soups, and as a Side Dish with grilled meats. It can also be served on its own with butter and salt, or seasoned with herbs and spices for a more flavorful dish. Some popular recipes using white corn include corn chowder, cornbread, and corn fritters.

Varieties of White Corn

There are numerous varieties of white corn, including Sweet Corn, Dent Corn, and Flour Corn. Each variety has its own unique flavor and texture, making it easy to find a type of white corn that suits your tastes and cooking needs.

Comparison with Yellow Corn

While white corn and yellow corn are similar in many ways, there are some notable differences. White corn tends to be sweeter and more tender than yellow corn, while yellow corn is often more flavorful and can be used in a wider variety of dishes. Both types of corn are nutritious and delicious, so it ultimately comes down to personal preference.

How to Prepare the Corn

To prepare white corn, start by removing the husks and silk from the ears of corn. Next, bring a large pot of salted water to a boil and add the corn. Boil for around 5-8 minutes, or until the kernels are tender but still slightly firm. Serve with butter and salt, or season as desired.

Storage and Shelf Life

Fresh white corn can be stored in the refrigerator for up to five days. To store cooked corn, place it in an airtight container and refrigerate for up to three days. White corn can also be frozen for future use. To freeze, blanch the corn in boiling water for 3-4 minutes, then immediately transfer to an ice bath. Drain, dry, and store in an airtight container in the freezer for up to six months.

Where to Find and Buy

Fresh white corn is typically available in grocery stores during the summer months, when it is in season. Canned and frozen white corn can also be found year-round in most grocery stores. When buying fresh white corn, look for ears that are firm and have bright green husks. The kernels should be plump and milky, with no visible blemishes or holes.

Traditional and Cultural Significance

White corn has a long and storied history in Native American cultures, where it was considered a sacred crop. Its use in traditional foods and ceremonies continues to this day, with many tribes cultivating and using white corn in their daily lives. White corn also plays an important role in Mexican Cuisine, particularly in dishes like tamales and tortillas.