Corn is a staple food in many cultures, and it's no wonder why. With just one medium ear (6-3/4" to 7-1/2" long) of cooked yellow and white corn, you'll get 107 calories. But corn is more than just a source of calories. It's also packed with nutrients and health benefits. Let's take a closer look.

Firstly, corn is rich in vitamins and minerals like folate, vitamin C, vitamin B6, and potassium. It's also a good source of dietary fiber, which can help promote digestive health. Additionally, the antioxidants in corn can help reduce the risk of chronic diseases like heart disease and cancer.

In this article, we'll explore some practical tips and strategies for including corn in your diet, as well as some cooking and storage tips. Whether you love corn on the cob, creamed corn, or cornbread, there's no shortage of ways to enjoy this wholesome food.

Calories in Medium Ear of Cooked Yellow and White Corn

As mentioned earlier, one medium ear of cooked yellow and white corn contains 107 calories. This can be a great addition to a balanced diet, particularly for people who are looking to gain weight or maintain their current weight. However, it's important to be mindful of portion sizes, as eating too much corn can lead to a calorie surplus. If you're counting calories, you may want to weigh your corn to get a more accurate measurement. One medium ear of cooked corn weighs around 90 grams, but this can vary depending on the size of the ear.

Vitamins and Minerals in Medium Ear of Cooked Yellow and White Corn

In addition to its calorie content, corn is a rich source of vitamins and minerals. One medium ear of cooked yellow and white corn contains:

• Folate: 19% of the Daily Value (DV)
• Vitamin C: 17% of the DV
• Vitamin B6: 14% of the DV
• Potassium: 10% of the DV
• Dietary fiber: 3 grams, or 12% of the DV

These nutrients are important for many aspects of health, including the immune system, nerve function, and heart health.

Health Benefits of Yellow and White Corn

Corn has been studied extensively for its potential health benefits. Here are just a few of the ways that eating corn may be good for your health:

• May help lower cholesterol levels, thanks to the soluble fiber in corn
• May reduce the risk of colon cancer, due to the high fiber content
• May protect against age-related macular degeneration, thanks to its lutein and zeaxanthin content
• May help regulate blood sugar levels, thanks to its low glycemic index

Keep in mind that more research is needed to fully understand these potential benefits, and that corn should be included as part of a balanced diet alongside other nutrient-rich foods.

Ways to Include Corn in Your Diet

There are many tasty ways to incorporate corn into your meals, including:

• Eating corn on the cob with a little butter and salt
• Adding corn kernels to salads or soups
• Making homemade corn tortillas or chips
• Baking cornbread or corn muffins
• Preparing creamed corn or corn chowder
• Using corn flour to make pancakes or waffles

Experiment with different recipes to find your favorite way to enjoy corn.

Cooking Tips for Yellow and White Corn

To get the most out of your corn, try these cooking tips:

• Boil corn for 3-5 minutes, or until tender. You can also grill or roast it for extra flavor.
• Use a sharp knife to remove the kernels from the cob, or use a corn stripper tool.
• Store cooked corn in an airtight container in the fridge for up to 3 days.

Storage Tips for Yellow and White Corn

To keep your corn fresh and flavorful, try these storage tips:

• Store uncooked ears of corn in the fridge for up to 5 days. Keep them in the husk to help retain moisture and flavor.
• Boiled corn can be frozen for up to 6 months. Simply store it in an airtight container or freezer bag.

Facts About Yellow and White Corn

Here are a few interesting facts about yellow and white corn:

• Yellow corn is typically sweeter than white corn, due to its higher sugar content.
• Most of the corn produced in the United States is used for animal feed, ethanol production, and processed foods.
• Corn is a type of grain, and it's classified as a cereal crop along with wheat, rice, and oats.

Different Varieties of Corn

Corn comes in many different varieties, each with its own unique flavor and texture. Here are just a few of the most common:

• Sweet corn: The classic variety that's commonly found at grocery stores and farmers' markets.
• Popcorn: A variety of corn that's specifically bred to pop when heated. It can be made on the stovetop or in a microwave popcorn maker.
• Dent corn: Also known as field corn, this variety is mostly used for animal feed and processed foods.
• Flint corn: A hard, colorful variety that's often used for decorative purposes but can also be eaten.
• Flour corn: A soft, starchy variety that's primarily used for making cornmeal and other corn-based products.

When shopping for corn, look for ears that feel heavy for their size and have bright green husks. Fresh corn should also have plump, tightly packed kernels.

How to Boil Yellow and White Corn

Boiling corn is one of the easiest ways to cook it. Here's how to do it:

1. Fill a large pot with enough water to cover the corn.
2. Bring the water to a rolling boil over high heat.
3. Add the shucked ears of corn to the pot.
4. Cover with a lid and cook for 3-5 minutes, or until the kernels are tender.
5. Remove the corn from the pot using tongs or a slotted spoon.

Serve hot with your favorite seasonings and toppings.

Corn Recipes for You to Try

Looking for inspiration on how to use corn in your cooking? Here are a few recipe ideas to try:

• Corn Salsa: Mix together corn kernels, diced tomatoes, chopped red onion, lime juice, and cilantro for a refreshing and flavorful salsa.
• Corn Fritters: Combine fresh corn kernels, flour, eggs, and seasonings to create crispy and savory fritters.
• Corn and Black Bean Salad: Toss together corn kernels, black beans, red onion, bell pepper, and a zesty dressing for a colorful and filling salad.
• Corn Chowder: Simmer corn kernels, potatoes, onions, and broth together with cream for a creamy and comforting soup.

With so many delicious recipes to choose from, you're sure to find a new favorite way to enjoy corn.