A medium ear of cooked white corn (from frozen, fat not added in cooking) contains approximately 68 calories. Corn is a staple crop widely consumed around the world due to its versatility and nutrient profile. In this article, we will dive into the nutritional information, health benefits, and various ways to cook and serve medium ear cooked white corn.

In addition to calories, a medium ear of cooked white corn contains various macronutrients such as protein, fat, and carbohydrates. It is also a good source of fiber, providing about 2.5 grams per ear.

Corn is a great option for those who are looking to add more whole foods to their diet. It is also a gluten-free and plant-based option suitable for a variety of dietary preferences.

Calories and Macronutrients in Medium Ear Cooked White Corn

A medium ear of cooked white corn (from frozen, fat not added in cooking) contains approximately 68 calories. It also contains about 14 grams of carbohydrates, 2.5 grams of fiber, and 2.5 grams of protein. It is low in fat, with less than 1 gram per ear. Corn is a good source of energy due to its carbohydrate content, making it a great pre-workout snack or as part of a balanced meal. The protein content also makes it a beneficial addition for those looking to increase their protein intake. However, it is important to note that corn should not be the sole source of protein in a diet, as it does not contain all essential amino acids. It is recommended to pair corn with other sources of protein such as legumes, nuts, or meat.

Medium Ear Cooked White Corn Carbohydrate and Fiber Content

A medium ear of cooked white corn contains about 14 grams of carbohydrates and 2.5 grams of fiber. Carbohydrates are the primary macronutrient in corn, providing energy for the body. The fiber content also helps with digestion and promotes satiety. Corn contains both soluble and insoluble fiber, which work together to promote gut health and regularity. Insoluble fiber adds bulk to stool, while soluble fiber helps regulate blood sugar and cholesterol levels. Incorporating foods high in fiber, such as corn, into your diet can help lower the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Vitamins and Minerals in Medium Ear Cooked White Corn

Medium ear of cooked white corn contains various vitamins and minerals such as niacin, folate, phosphorus, and potassium. It is also a good source of vitamin C, providing about 6% of the daily recommended intake per ear. Vitamin C is an important antioxidant that supports immune function and collagen synthesis. It also helps the body absorb iron from plant-based sources. Corn also contains carotenoids such as lutein and zeaxanthin, which promote eye health and protect against age-related macular degeneration.

Health Benefits of Medium Ear Cooked White Corn

In addition to its nutrient profile, medium ear cooked white corn offers various health benefits. Corn contains antioxidants that protect against chronic disease, and its fiber content helps reduce the risk of heart disease and diabetes. Corn also offers a filling and nutritious option for those on a weight loss journey. Its low-calorie content and high fiber content promote satiety and can help reduce overall caloric intake. Furthermore, consuming corn as part of a balanced diet can support gut health and regulate digestion. Its carotenoid content also promotes eye health and protects against age-related macular degeneration.

Medium Ear Cooked White Corn and Weight Loss

Corn can be a beneficial addition to a weight loss diet. Its low-calorie content and high fiber content promote satiety and can help reduce overall caloric intake. Furthermore, consuming corn as part of a balanced diet can provide nutrients necessary for weight loss, such as protein and fiber. However, it is important to keep portion sizes in mind, as consuming too much of any food can ultimately hinder weight loss progress. To make the most of corn's weight loss benefits, pair it with other whole foods and nutrients. For example, have a corn salad with mixed greens, avocado, and grilled chicken for a balanced and delicious meal.

How to Cook Medium Ear White Corn

Cooking medium ear white corn is a simple process. The easiest way to cook frozen corn is by boiling it. First, bring a pot of water to a boil. Then, add the frozen corn and let it cook for 5-8 minutes. Another way to prepare cooked white corn is by roasting it in the oven. Simply brush the corn with olive oil and roast it in the oven at 375°F for 25-30 minutes, turning occasionally. Grilling is another popular method of cooking corn. Soak the corn in water for 30 minutes before grilling to prevent it from drying out. Grill the corn on medium heat for 10-15 minutes, turning occasionally.

Tips for Serving Medium Ear Cooked White Corn

Corn pairs well with various spices and seasonings such as chili powder, garlic, and cumin. Experiment with different flavor combinations to find your favorite. For a sweet and savory option, try mixing corn with diced pineapple, cilantro, and lime juice. For a creamy and cheesy option, mix corn with sour cream, grated Parmesan, and chopped chives. Corn can also be used in a variety of dishes such as salads, chili, and even baked goods. Get creative and experiment with incorporating corn into your favorite recipes.

Variations of Medium Ear Cooked White Corn

There are many ways to switch up the flavor profile of medium ear cooked white corn. Try mixing in different herbs such as rosemary or thyme for added depth of flavor. Add some heat with diced jalapenos or red pepper flakes. For a more indulgent option, mix in grated Parmesan or crumbled feta cheese. Corn can also be used as a base for dips and spreads. Try blending cooked corn with Greek yogurt, cilantro, and lime juice for a flavorful and healthy dip option.

Precautions for Consuming Medium Ear Cooked White Corn

While corn is generally safe to consume, those with corn allergies or intolerances should avoid it. Furthermore, corn should be consumed in moderation as too much can lead to digestive discomfort such as bloating or gas. As with any food, it is important to listen to your body and consume it in a way that works best for you.

How to Store Medium Ear Cooked White Corn

To store cooked white corn, let it cool to room temperature before placing it in an airtight container. It can be stored in the refrigerator for up to 3-5 days. For long-term storage, corn can be frozen in an airtight container. Simply reheat in the microwave or on the stove when ready to consume.