A single linear inch of cooked yellow and white corn (from fresh, fat not added in cooking) contains approximately 19 calories. Corn is a versatile and nutritious food that can be enjoyed in a variety of ways. Here are some things you should know about the health benefits and nutritional value of cooked corn.

Cooked corn is a good source of fiber, vitamins, and minerals. It contains beneficial antioxidants that can help to protect against cancer and heart disease. Additionally, corn is naturally gluten-free, making it a safe option for those with celiac disease or gluten intolerance.

In this article, we'll explore various methods for preparing and incorporating cooked corn into your diet, as well as some delicious recipes to try at home.

Health Benefits of Cooked Corn

Cooked corn is a nutrient-rich food that provides a number of health benefits. For instance, it contains both soluble and insoluble fiber, which can promote healthy digestion and help to reduce the risk of certain chronic diseases, such as colorectal cancer and diabetes. In addition, corn is a good source of several essential vitamins and minerals, including vitamin C, thiamin, folate, and potassium. These nutrients are important for maintaining healthy skin, eyes, and immune system function. Finally, the antioxidants present in corn, such as lutein and zeaxanthin, are believed to help protect against chronic diseases, such as cardiovascular disease and cancer.

How to Cook Corn

There are several ways to cook corn, including boiling, grilling, and roasting. To boil corn, start by shucking the ears and removing the silk. Bring a large pot of water to a boil and add the corn. Cook for 5-7 minutes, or until tender. For grilled corn, heat up your grill to medium-high heat and place shucked ears of corn on the grates. Cook for 10-15 minutes, rotating occasionally, until the kernels are charred and tender. Roasting corn in the oven is another option. Simply preheat your oven to 400°F and place shucked ears of corn on a baking sheet. Cook for 20-25 minutes, or until the corn is golden brown and tender.

Nutritional Value of Cooked Corn

A single ear of cooked corn contains several essential vitamins and minerals, such as vitamin C, thiamin, and folate. It is also a good source of dietary fiber and antioxidants. The macronutrient content of cooked corn can vary depending on how it is prepared, but in general, a one-cup serving of cooked corn contains around 140 calories, 3 grams of fat, 29 grams of carbs, and 5 grams of protein. It's important to note that certain preparations, such as adding butter or cheese, can significantly increase the calorie and fat content of cooked corn.

Calories and Fat Content in Cooked Corn

As mentioned, a single ear of cooked corn (from fresh, fat not added in cooking) contains roughly 19 calories. The fat content of cooked corn is relatively low, with less than 1 gram of fat per ear. However, it's worth noting that the calorie and fat content of cooked corn can vary significantly depending on how it is prepared. Adding butter or cheese, for example, will significantly increase the calorie and fat content. If you are concerned about your calorie or fat intake, it's best to prepare cooked corn in a simple, low-fat way, such as by boiling or grilling it without added fat.

Ways to Incorporate Corn in Your Diet

Cooked corn can be a delicious and nutritious addition to a wide range of dishes. Here are some ideas for incorporating corn into your diet:

• Add cooked corn to salads or grain bowls for extra texture and flavor.
• Use corn as a topping for tacos, nachos, or pizza.
• Mix corn into soups, stews, or chili for added nutrition.
• Combine cooked corn with other veggies, such as zucchini or bell peppers, for a tasty side dish.

Cooked Corn as a Side Dish

Corn makes a great side dish for a wide range of meals. Here's a simple recipe for boiled corn:

1. Shuck and remove silk from 4 ears of fresh corn.
2. Bring a large pot of salted water to a boil.
3. Add the corn and cook for 5-7 minutes, or until tender.
4. Drain the corn and serve hot with butter, salt, and pepper.

Corn Varieties and Their Nutritional Differences

There are many different varieties of corn, each with its own unique taste and nutritional profile. Here are a few common varieties and their nutritional differences:

• Sweet corn: This is the most commonly consumed variety of corn in the US. It is high in sugar and starch, and is a good source of vitamin C, thiamin, and folate.
• Popcorn: This type of corn is dried and then popped to make a crunchy snack. It is high in fiber and low in calories, making it a healthy snack option.
• Blue corn: Blue corn is higher in protein and lower in starch than other varieties of corn. It also contains anthocyanins, which are natural pigments with antioxidant properties.

Corn Fritters Recipe with Cooked Corn

Corn fritters are a delicious and easy way to use up leftover cooked corn. Here's how to make them:

1. In a medium bowl, whisk together 1 cup of cooked corn, 1/2 cup of all-purpose flour, 1/2 tsp of baking powder, 1/4 tsp of salt, and 1/4 tsp of black pepper.
2. In a separate bowl, beat 2 eggs until frothy. Add the corn mixture to the eggs and stir to combine.
3. Heat 2 tbsp of vegetable oil in a large skillet over medium-high heat. Once the oil is hot, drop spoonfuls of the batter into the skillet and cook for 2-3 minutes on each side, or until golden brown.
4. Drain the fritters on a paper towel-lined plate and serve hot with sour cream or salsa.

Mexican Street Corn Recipe with Cooked Corn

Mexican street corn, also known as elote, is a delicious and popular way to enjoy cooked corn. Here's how to make it:

1. Preheat your grill to medium-high heat.
2. In a small bowl, mix together 1/4 cup of mayonnaise, 1/4 cup of sour cream, 1/4 cup of cotija cheese, 1/2 tsp of chili powder, and 1/2 tsp of garlic powder.
3. Grill 4 ears of cooked corn, turning occasionally, until charred in spots and heated through, about 10 minutes.
4. Once the corn is cooked, remove it from the grill and brush it with the mayonnaise mixture. Sprinkle with additional cotija cheese and chili powder, if desired, and serve hot.

Grilled Corn Salad Recipe with Cooked Corn

Grilled corn salad is a flavorful and healthy way to enjoy cooked corn. Here's how to make it:

1. Preheat your grill to medium-high heat.
2. Brush 4 ears of cooked corn with 1 tbsp of olive oil and season with salt and pepper.
3. Grill the corn, turning occasionally, until charred in spots and heated through, about 10 minutes.
4. Once the corn is cooked, cut the kernels off the cob and place them in a large bowl. Add 1 chopped red bell pepper, 1 chopped jalapeño pepper, and 1/4 cup of chopped cilantro. Toss to combine.
5. In a small bowl, whisk together 2 tbsp of olive oil, 2 tbsp of lime juice, and 1 tsp of honey. Pour the dressing over the corn mixture and toss to coat. Serve the salad chilled or at room temperature.