1 Package (10 Oz) Yields Yellow Sweet Corn (Kernels Cut Off Cob, with Salt, Frozen, Drained, Cooked, Boiled) contains 230 calories. Sweet corn is a delicious and nutritious vegetable that is perfect for any meal. Whether you enjoy it fresh on the cob or cut off and frozen, it is packed with essential vitamins and minerals to keep your body healthy.
One serving of yellow sweet corn (1 cup) contains approximately 143 calories, 2.5g of fat, 31g of carbohydrates, 5g of protein, and 18mg of sodium. Additionally, it is an excellent source of fiber, vitamin C, and potassium. These nutrients help promote healthy digestion, prevent disease, and maintain a healthy body.
In this article, we'll explore some useful information about yellow sweet corn, including how to prepare it, store it, and some popular recipes to try. Whether you're a seasoned cook or a beginner, you're sure to find something delicious to make with this versatile vegetable.
Calories per Serving
One serving of yellow sweet corn (1 cup) contains approximately 143 calories. This makes it a relatively low-calorie food that is perfect for weight management and overall health. However, it is essential to consider the calories you consume when preparing sweet corn. While boiling or steaming is an excellent way to prepare it without adding extra calories, adding butter or salt can significantly increase your calorie intake. If you're looking for a healthier sweet corn recipe, try grilling it for a smoky flavor without any added fat or calories.
Preparation Method
When preparing yellow sweet corn, there are several methods you can use, depending on your preference. If you're using frozen corn, the quickest and easiest way to prepare it is to boil or steam it. Simply add the corn to a pot of boiling water or a steamer basket, and cook for 3-5 minutes, or until heated through. If you prefer fresh corn on the cob, you can either boil or grill it. To boil corn on the cob, simply add it to a pot of boiling water and cook for 5-7 minutes, or until tender. To grill corn on the cob, shuck the corn and place it on a hot grill for 10-15 minutes, or until charred on all sides. No matter which method you choose, sweet corn is delicious and nutritious.
Serving Size
A standard serving size for yellow sweet corn is 1 cup (175g) of cooked corn. This serving size provides approximately 143 calories, 2.5g of fat, 31g of carbohydrates, 5g of protein, and 18mg of sodium. However, it is essential to consider your individual needs when determining your ideal serving size. If you're trying to lose weight or maintain a healthy diet, it may be best to limit your portion sizes to avoid overeating. Conversely, if you're an athlete or have a high energy expenditure, you may need to increase your serving size to fuel your body. Ultimately, it is up to you to determine the appropriate serving size for your needs.
Carbohydrates per Serving
One serving of yellow sweet corn (1 cup) contains approximately 31g of carbohydrates. These carbs are an essential source of energy for your body and can help keep you feeling full and satisfied. However, it is essential to consider your carbohydrate intake in the context of your overall diet. While carbs are essential, consuming too many can lead to weight gain and other health issues. As with all nutrients, it's all about balance and moderation. Overall, sweet corn is an excellent source of carbohydrates and provides a delicious and satisfying addition to any meal.
Protein per Serving
One serving of yellow sweet corn (1 cup) contains approximately 5g of protein. While this may not seem like a lot, it is still an essential nutrient that helps build and repair muscle tissue. Additionally, sweet corn is an excellent source of lysine, an essential amino acid that is often lacking in plant-based diets. Overall, while sweet corn may not be a significant source of protein, it still provides valuable nutrients to support a healthy body.
Fat per Serving
One serving of yellow sweet corn (1 cup) contains approximately 2.5g of fat. While this may seem like a lot, most of the fat in sweet corn is unsaturated fat, which is considered healthy for the body. However, if you're watching your fat intake, it's important to be mindful of how you prepare your sweet corn. Adding butter, cream, or cheese can significantly increase your fat intake and negate the health benefits of sweet corn. Ultimately, as with all nutrients, it's all about balance and moderation. Sweet corn can be a healthy addition to your diet as long as you're mindful of your intake.
Sodium per Serving
One serving of yellow sweet corn (1 cup) contains approximately 18mg of sodium. This makes it a relatively low-sodium food that is perfect for anyone watching their salt intake. However, it's essential to consider how you prepare your sweet corn when it comes to sodium. Adding salt, seasonings, or canned sauces can significantly increase the sodium content of your meal. Overall, sweet corn is a delicious and nutritious food that provides valuable nutrients to support a healthy body. Just be mindful of your sodium intake when preparing it.
Vitamins and Minerals
Sweet corn is an excellent source of several essential vitamins and minerals that are vital for a healthy body. One serving of yellow sweet corn (1 cup) provides:
- Vitamin C: 17% of the recommended daily value
- Folate: 19% of the recommended daily value
- Vitamin B5: 12% of the recommended daily value
- Potassium: 10% of the recommended daily value
- Fiber: 3.5g
Overall, sweet corn is a nutritional powerhouse that provides numerous health benefits.
Storage Instructions
If you're using fresh sweet corn, it's best to store it unshucked in the refrigerator. This will keep it fresh for up to 5 days. If you're using frozen sweet corn, make sure to keep it in an airtight container or bag to prevent freezer burn. Frozen sweet corn can be stored for up to 6 months in the freezer. Overall, sweet corn is easy to store and can be enjoyed year-round.
Popular Recipes
There are countless delicious and creative ways to incorporate sweet corn into your meals. Here are a few popular sweet corn recipes to try:
- Sweet corn and black bean salad
- Grilled sweet corn with lime and chili powder
- Corn chowder
- Roasted sweet corn and avocado salsa
- Corn and zucchini fritters
No matter how you choose to enjoy sweet corn, it's sure to be a hit with your taste buds.
Sweet corn is a delicious and nutritious vegetable that is perfect for any meal. Whether you enjoy it fresh on the cob or cut off and frozen, it is packed with essential vitamins and minerals to keep your body healthy.
5 FAQ about a 10 oz package of boiled sweet corn
1. How many servings are in a 10 oz package of boiled sweet corn?
It is difficult to determine the exact number of servings in a 10 oz package of boiled sweet corn as it depends on the desired portion size. However, on average, a 10 oz package of corn contains approximately 2-3 servings.
2. Is frozen boiled sweet corn healthy?
Frozen boiled sweet corn can be a healthy option as it contains high amounts of dietary fiber, vitamins, minerals, and antioxidants. However, it is important to check the label for added seasonings or sodium content which can increase its calorie count and affect overall health.
3. How long does it take to cook sweet corn?
Boiling sweet corn typically takes around 5-7 minutes, depending on the desired level of tenderness. However, it is important to rinse the corn kernels under running water after boiling to cool them down and stop the cooking process.
4. Can boiled sweet corn be reheated?
Boiled sweet corn can be reheated if it has been stored properly in an airtight container in the refrigerator. To reheat, simply place the corn in a microwave-safe dish and heat for 1-2 minutes, stirring occasionally until it is heated through.
5. How can boiled sweet corn be used in recipes?
Boiled sweet corn can be used in a variety of recipes such as salads, soups, stir-fries, and casseroles. It can also be a delicious side dish seasoned with butter, salt, and pepper or used as a topping for tacos, nachos, and pizzas.