Corn is a staple food in many households due to its versatility and nutritional value. 1 large ear of cooked white corn, which measures 7-3/4" to 9" long, contains around 146 calories.

Apart from calories, a large ear of cooked white corn is also rich in carbohydrates, fiber, and various vitamins and minerals.

In this article, we'll explore the nutritional benefits of white corn, different ways to cook it, and how to properly buy and store it.

Calories in Large Ear of Cooked White Corn

As mentioned earlier, 1 large ear of cooked white corn contains around 146 calories. This value may vary depending on the cooking method used and the corn's maturity. It is important to note that corn is relatively high in calories compared to other vegetables. If you're watching your calorie intake, it's best to consume corn in moderation.

Carbohydrates in Large Ear of Cooked White Corn

A large ear of cooked white corn contains approximately 32 grams of carbohydrates, making it an excellent source of energy. The majority of carbohydrates in corn come from starch, which is broken down into glucose in the body. Corn is also a good source of dietary fiber, which aids in digestion and helps regulate blood sugar levels.

Protein in Large Ear of Cooked White Corn

While corn is not a significant source of protein, a large ear of cooked white corn contains around 5 grams of protein. However, the protein in corn is considered incomplete, which means it lacks some of the essential amino acids needed for optimal health. To increase the protein content of your meal, consider serving corn with a protein-rich food such as beans or grilled chicken.

Fiber in Large Ear of Cooked White Corn

A large ear of cooked white corn contains approximately 3 grams of fiber, which is essential for maintaining digestive health. Fiber also helps lower cholesterol levels, reduce inflammation, and provide a feeling of fullness. To maximize the fiber content of your corn dish, leave the kernels intact instead of cutting them off the cob.

Vitamins and Minerals in Large Ear of Cooked White Corn

White corn is a rich source of various vitamins and minerals, including vitamin B6, niacin, and potassium. Vitamin B6 and niacin are essential for maintaining healthy skin and nerve function, while potassium is necessary for maintaining a healthy heart.

Fat Content in Large Ear of Cooked White Corn

A large ear of cooked white corn contains approximately 1.5 grams of fat, most of which is unsaturated fats. This makes corn a heart-healthy food, as unsaturated fats can help lower cholesterol levels and reduce the risk of heart disease.

Health Benefits of Large Ear of Cooked White Corn

- Promotes healthy digestion - Reduces the risk of heart disease - Regulates blood sugar levels - Contains essential vitamins and minerals - May help prevent cancer

Ways to Cook Large Ear of Cooked White Corn

- Grilling - Boiling - Roasting - Steaming - Microwaving To maximize the flavor of your corn dish, consider adding herbs and spices such as garlic, cilantro, or chili powder. Butter and salt are also popular additions to corn.

Comparative Nutritional Value of Different Corn Varieties

While white corn is a nutritious food, other corn varieties such as yellow and blue corn also offer unique health benefits. Yellow corn is rich in carotenoids like lutein and zeaxanthin, which promote healthy vision. Blue corn is high in antioxidants, which help protect against disease and promote overall health.

Buying and Storing Large Ear of Cooked White Corn

When buying white corn, look for ears that have plump kernels, bright green husks, and a moist, shiny appearance. To store white corn, keep it in the refrigerator with the husks intact. Corn is best eaten within a few days of purchase to ensure optimal freshness.