1 Large Ear (7-3/4" To 9" Long) Cooked Yellow and White Corn (Fat Not Added in Cooking) provides 122 calories per serving. Corn is a delicious and nutritious vegetable that is packed with vitamins and minerals. Whether you roast, grill, boil, or steam it, corn is a versatile ingredient that can be used in a variety of dishes.

Corn is rich in fiber, which can help maintain healthy digestion, and is a good source of several essential vitamins and minerals, such as vitamin C, folate, and potassium. It's also a low-fat food, making it a great choice for those watching their weight or looking to maintain a healthy diet.

In this article, we'll explore the many health benefits of corn, as well as some tasty and healthy serving suggestions for this versatile vegetable.

Calories per Serving

One large ear of cooked yellow and white corn (fat not added in cooking) contains approximately 122 calories. This serving size also contains 3 grams of protein and about 27 grams of carbohydrates, making it a filling and satisfying food choice.

Vitamins and Minerals

Corn is packed with a variety of essential vitamins and minerals, including vitamin C, folate, potassium, and thiamine. Vitamin C helps boost immune function and helps the body absorb iron, while folate is important for healthy fetal development and can help lower the risk of heart disease. Potassium helps regulate blood pressure, and thiamine is important for healthy nerve and muscle function.

Fat Content

Corn is naturally low in fat, with less than 1 gram of fat per serving. This makes it a great choice for those watching their weight or looking to maintain a healthy diet. However, keep in mind that the addition of butter or other high-fat toppings can significantly increase the calorie and fat content of corn.

Fiber Content

Corn is also a good source of dietary fiber, with approximately 3 grams of fiber per serving. Fiber is important for maintaining healthy digestion, can help lower cholesterol levels, and may even help reduce the risk of certain types of cancer.

Cooking Methods

Corn can be cooked in a variety of ways, depending on your personal preferences and the dish you are making. Some common cooking methods for corn include grilling, roasting, boiling, and steaming. Grilling or roasting corn can help bring out its natural sweetness and add a delicious smoky flavor, while boiling or steaming can help retain its crisp texture.

Healthy Serving Suggestions

There are many ways to enjoy corn as part of a healthy and balanced diet. Try grilling or roasting corn and then adding it to a salad or using it as a topping for tacos or burritos. You can also boil or steam corn on the cob and serve it as a side dish, or make a delicious corn chowder using fresh corn and other healthy ingredients.

Possible Allergens

While corn is generally considered a safe and healthy food, it can sometimes cause allergic reactions in certain individuals. Common symptoms of a corn allergy include hives, swelling, and difficulty breathing. If you experience any of these symptoms after eating corn, seek medical attention right away.

Storage Tips

Fresh corn can be stored in the refrigerator for up to a week, but it's best to use it as soon as possible after purchase to ensure maximum freshness and flavor. You can also freeze fresh corn for later use by blanching it in boiling water for a few minutes, then transferring it to an ice bath to stop the cooking process. Once the corn has cooled, remove it from the cob and store it in an airtight container in the freezer for up to 6 months.

Different Varieties

There are many different varieties of corn, each with its own unique flavor and texture. Some common varieties of corn include sweet corn, popcorn, and dent corn (used for animal feed and cornmeal). Sweet corn is the most commonly consumed variety and is often eaten fresh off the cob or canned.

Cultural Significance

Corn has played an important role in many cultures throughout history, and is still considered a staple food in many parts of the world. In Native American cultures, corn is often used in spiritual ceremonies and is considered a symbol of fertility and abundance. In Mexico, corn is the primary ingredient in many traditional dishes, such as tamales and tortillas.