Are you trying to keep a watch on your calorie intake? Look no further than the versatile and delicious 1 Oz White Sweet Corn! At just 31 calories, this low-calorie food can satisfy your hunger pangs without causing you to worry about your waistline.

Besides being low in calories, one ounce of cooked white sweet corn contains 6.6 grams of carbohydrates, 0.9 grams of protein, 0.4 grams of fat, and 0.9 grams of dietary fiber, making it a nutrient-dense food easier to add to your diet. In addition, the same serving size of 1 oz (about 28g) of white sweet corn can also provide you with essential vitamins and minerals.

In this article, we'll explore how to cook, store and eat white sweet corn, as well as what vitamins and minerals are in it and the benefits of adding it to your diet.

Calories in 1 Oz White Sweet Corn

As mentioned earlier, 1 oz of white sweet corn contains just 31 calories! So, incorporating it into your meals can be an easy and effective way to control your daily calorie intake while satisfying your hunger pangs.

Carbs in 1 Oz White Sweet Corn

One ounce of cooked white sweet corn contains about 6.6g of carbohydrates, which makes it a good source of energy. Consuming carbs in moderation can also help you stay full and avoid overeating throughout the day. And because it's a healthy source of carbs, white sweet corn is a good food choice, especially for those on low-carb diets.

Protein in 1 Oz White Sweet Corn

Although only a small amount, 1 oz of white sweet corn still contains 0.9 grams of protein, when consumed regularly in moderate portion sizes will contribute to meeting your daily protein needs. To ensure adequate protein intake, pair white sweet corn with other protein-rich foods, such as boiled eggs or baked chicken breast.

Fat in 1 Oz White Sweet Corn

1 oz of drained, cooked, and boiled white sweet corn contains about 0.4 grams of fat. Although white sweet corn isn't rich in fat, consuming it in moderation as part of a balanced diet is healthy and can contribute to your daily energy needs.

Fiber in 1 Oz White Sweet Corn

One ounce of cooked white sweet corn contains 0.9g of dietary fiber that supports digestive health and prevents constipation. A diet rich in fiber can also help reduce the risk of heart disease, stroke, and some cancers. To increase your fiber intake, pair white sweet corn with other fiber-rich foods like fruits and vegetables.

Vitamins and Minerals in 1 Oz White Sweet Corn

White sweet corn is packed with several essential vitamins and minerals that are beneficial for overall health. One ounce of cooked white sweet corn contains calcium, iron, magnesium, potassium, and vitamins B6, C, and K. So, consuming white sweet corn on a regular basis can contribute to meeting your daily nutritional needs without adding extra calories to your diet.

Health Benefits of Eating 1 Oz White Sweet Corn

Eating white sweet corn can lead to various health benefits. It is a natural source of antioxidants, including zeaxanthin and lutein, which are beneficial for eye health. It is also rich in dietary fiber, which aids digestion and keeps the gut healthy. Additionally, the vitamin B6 present in white sweet corn helps maintain brain function and promote heart health.

Ways to Cook 1 Oz White Sweet Corn

White sweet corn is versatile and can be cooked in several ways. Below are some ways to prepare white sweet corn:

• Grilled: Brush the corn with olive oil, and then season with salt and pepper before grilling till tender.
• Boiled: Cook the whole corn for 5-7 minutes, and then serve with butter, salt, and pepper.
• Creamed: Cook the corn, then puree it and mix it with heavy cream or other ingredients like cheese and herbs.

How to Store 1 Oz White Sweet Corn Properly

To extend the shelf-life, store uncooked white sweet corn in a cool, dry place, ideally in the refrigerator's crisper or vegetable drawer. Avoid washing the white sweet corn until ready to use, and don't remove the husk until the sweet corn is ready to cook. Once cooked, leftover white sweet corn should be stored in an airtight container and kept refrigerated or frozen for later use.

Types of Dishes You Can Make with 1 Oz White Sweet Corn

White sweet corn's versatility makes it a perfect ingredient in various dishes. Here are some dishes that can be made with 1 oz of white sweet corn:

• Soup or Chowder: Puree 1 oz of cooked white sweet corn with broth, cream, and other veggies of choice.
• Salad: Toss cooked white sweet corn kernels with greens, cheese, and a light vinaigrette dressing.
• Cornbread: Add 1 oz of cooked white sweet corn kernels to your cornbread batter for a sweet and savory twist.