Corn is a delicious and nutritious vegetable that is packed with vitamins, minerals, and fiber. One medium ear of cooked corn, which measures 6-3/4" to 7-1/2" long, contains approximately 107 calories.

Corn is a great source of carbohydrates and provides a moderate amount of protein. It also contains both soluble and insoluble fiber, which can help keep your digestive system healthy. In addition, corn is packed with vitamins and minerals, making it a great addition to any healthy diet.

In this article, we will explore the nutritional benefits of cooked corn, compare its nutritional value to white rice, and provide tips for incorporating it into your diet.

Calories in Cooked Corn

One medium ear of cooked corn, which measures 6-3/4" to 7-1/2" long, contains approximately 107 calories. This makes it a relatively low-calorie food that can be part of a healthy balanced diet.

Macronutrient Profile of Cooked Corn

One medium ear of cooked corn contains approximately 24 grams of carbohydrates and 3 grams of protein, making it a great source of energy. It does not contain any fat, which makes it a good choice for those watching their fat intake. Corn also contains both soluble and insoluble fiber, which can help promote healthy digestion and can contribute to feelings of fullness and satiety.

Vitamins and Minerals in Cooked Corn

Corn is packed with vitamins and minerals that are essential for good health. It is a great source of folate, thiamin, and vitamin C, which are important for brain function, energy production, and immune system health. Corn also contains potassium, which can help regulate blood pressure, and magnesium, which is important for bone health. In addition, corn is a good source of antioxidants, which can help protect against cellular damage and reduce the risk of chronic diseases like cancer and heart disease.

Health Benefits of Corn

Corn is a nutrient-dense food that can provide several health benefits when consumed as part of a balanced diet. Some of the potential health benefits of corn include improved digestion, reduced risk of chronic diseases, improved immune function, and increased energy levels.

Nutrition Comparison with White Rice

When compared to white rice, corn is a more nutrient-dense option that provides a greater variety of vitamins, minerals, and antioxidants. While white rice is a good source of carbohydrates, it contains fewer vitamins and minerals than corn. In addition, white rice may cause blood sugar spikes and does not provide the same level of digestive support as corn.

How to Incorporate Corn into Your Diet

There are many ways to incorporate corn into your diet. It can be boiled, grilled, roasted, or even microwaved. You can also add it to salads, soups, and stews for extra flavor and nutrition. Corn can also be used as a substitute for other grains like rice or pasta, or as a base for dishes like casseroles or frittatas.

Cooking Tips for Corn

To cook corn, start by bringing a pot of water to a boil. Then, add the shucked corn and cook for 5-7 minutes, or until the kernels are tender. If you prefer grilled corn, simply brush the corn with olive oil and grill over medium heat for 10-15 minutes, flipping occasionally. Roasted corn can be made by roasting shucked corn at 400°F for 20-25 minutes, or until the kernels are slightly browned. Microwave corn can be made by wrapping shucked corn in a damp paper towel and microwaving on high for 2-3 minutes.

Storage Tips for Corn

To store fresh corn, keep it in the refrigerator and use it within 2-3 days. You can also freeze cooked corn in an airtight container or freezer bag for later use. Canned corn can be stored in a cool, dry place for up to 2 years.

Precautions of Consuming Corn

While corn is generally considered safe for most people to consume, some individuals may have an allergy or intolerance to corn. If you experience symptoms like hives, swelling, or difficulty breathing after consuming corn, seek medical attention immediately. In addition, some types of corn are genetically modified. If you are concerned about consuming genetically modified foods, look for non-GMO or organic corn.

Fun Facts about Corn

Corn is one of the most widely grown crops in the world, with over 1 billion metric tons of corn produced each year. Corn is also used in a wide variety of products, including fuel ethanol, sweeteners, and biodegradable plastics. In addition, corn was first domesticated over 9,000 years ago in what is now Mexico and was an important food source for indigenous people in the Americas.