If you're looking for a tasty and nutritious addition to your meal plan, consider adding 1 oz of cooked white corn (from canned, fat added in cooking) to your plate. Not only is it delicious, but it is also low in calories, containing only 28 calories per serving.

White corn is a good source of dietary fiber, vitamins, and minerals, making it a healthy choice for your diet. It is also easy to prepare, making it a quick and convenient option for busy individuals.

In this article, we'll explore the nutritional benefits of cooked white corn, as well as ways to incorporate it into your diet and some delicious recipes to try.

Calorie Count per Serving

As previously mentioned, one oz of cooked white corn (from canned, fat added in cooking) contains only 28 calories. This is a relatively low calorie count compared to other food options, making it a great choice for those trying to maintain a healthy weight.

Fat Content

Depending on the amount of fat added during the cooking process, the fat content of cooked white corn can vary. However, most canned versions of white corn contain less than 1 gram of fat per serving.

Cooking Process and Its Effect on Nutrients

The cooking process can affect the nutritional value of white corn. Overcooking can lead to a loss of nutrients, so it is best to cook white corn for a short period of time, such as by steaming or boiling. Additionally, choosing canned white corn that is not heavily processed can help preserve its nutrient content.

Corn's Fiber Content

One of the main nutritional benefits of white corn is its fiber content. 1 oz of cooked white corn contains approximately 2 grams of fiber. Eating a diet high in fiber can help promote digestive health and aid in weight management.

Vitamins and Minerals in Cooked White Corn

Cooked white corn is a good source of several vitamins and minerals, including vitamin C, thiamin, and folate. It also contains minerals such as potassium and magnesium, which are important for maintaining cardiovascular health.

Canned vs Fresh Corn

While fresh white corn may be perceived as the healthier option, canned white corn can be just as nutritious, especially when choosing varieties with no added sugar or salt. Additionally, canned white corn is more convenient and accessible, making it a practical choice for many individuals.

Corn as a Source of Carbohydrates

Cooked white corn contains approximately 6 grams of carbohydrates per serving, making it a good source of energy for the body. Carbohydrates are important for maintaining blood sugar levels and providing fuel for physical activity.

Possible Health Benefits of White Corn Consumption

Consuming white corn may have several health benefits, including improved digestion, lower cholesterol levels, and reduced risk of chronic diseases such as heart disease and certain types of cancer. However, further research is needed on the specific effects of white corn consumption on health.

Incorporating Cooked White Corn in Your Diet

There are many ways to incorporate cooked white corn into your diet, including adding it to salads, soups or stews, or using it as a topping for tacos or nachos. It can also be eaten as a side dish or enjoyed on its own as a snack.

Recipes Using Cooked White Corn from a Can

Here are some delicious recipes using cooked white corn from a can: - Corn and Black Bean Salad: Combine drained and rinsed canned white corn with black beans, red onion, avocado, and a lime and cilantro dressing for a tasty and nutritious salad. - Creamy White Corn Soup: Cook onions and garlic in a pot, then add canned white corn, vegetable stock, and seasoning. Blend the mixture and top with toppings like croutons or bacon for added flavor. - White Corn Quesadillas: Fill tortillas with canned white corn, shredded cheese, and diced onions and peppers for a quick and easy meal.