If you're looking for a healthy, low-calorie side dish, 1 small ear (5-1/2" to 6-1/2" long) cooked white corn (from fresh) is an excellent choice. With just 110 calories, it's a great way to add some flavor and nutrition to your meals.

Corn is a great source of several essential nutrients, including fiber, vitamin C, and potassium. It also contains some protein and healthy fats, making it a well-rounded addition to your diet. However, it's important to be mindful of portion sizes and the way you prepare your corn, as it can be easy to add too many calories and unhealthy ingredients to this otherwise healthy food.

In this article, we'll explore the nutritional profile of small ear white corn, how to cook it, and some of the many health benefits it offers. We'll also take a look at how small ear corn compares to yellow corn, and share some tips for incorporating it into your meals in a variety of delicious and healthy ways.

Corn Nutritional Profile

One small ear of cooked white corn (from fresh) contains the following nutrients: - Calories: 110 - Carbohydrates: 24g - Fiber: 3g - Protein: 4g - Fat: 1g - Vitamin C: 10% of the daily value - Potassium: 10% of the daily value - Magnesium: 8% of the daily value - Iron: 4% of the daily value - Thiamin: 6% of the daily value - Niacin: 4% of the daily value - Folate: 10% of the daily value Overall, small ear white corn is a nutrient-dense food that can provide several essential vitamins and minerals in just one serving.

How to Cook Small Ear White Corn

There are many ways to cook small ear white corn, depending on your preferences and the recipe you're using. Here's a basic method for boiling it: - Bring a pot of water to a boil. - Add the corn and cook for 5-7 minutes, or until the kernels are tender. - Remove the corn from the water and let it cool slightly. - Serve and enjoy! You can also grill, roast, or sauté small ear white corn for different flavor and texture profiles. Experiment with different methods to find your favorite way to cook and serve this delicious food.

Corn: A Gluten-Free Food

Corn is naturally gluten-free, making it a great option for people with celiac disease, gluten sensitivity, or other gluten-related disorders. This means that small ear white corn can be a healthy and delicious addition to a gluten-free diet.

Small Ear Corn and Digestive Health

The fiber in small ear white corn can help promote digestive health by supporting healthy bowel movements and preventing constipation. It can also help regulate blood sugar levels and cholesterol levels, which may contribute to better overall digestive health.

White Corn vs. Yellow Corn: What's the Difference?

While white corn and yellow corn are similar in many ways, there are a few key differences to note. Here are a couple of the main differences: - Color: Obviously, the most noticeable difference is in the color of the kernels. White corn has white or cream-colored kernels, while yellow corn has yellow, gold, or orange kernels. - Taste: Some people say that white corn is sweeter and more tender than yellow corn, although the taste can vary depending on the variety and growing conditions of the corn. Overall, both white and yellow corn can be healthy and delicious choices, so it's up to personal preference which one you choose to eat.

Corn as a Source of Phytochemicals and Antioxidants

Corn is rich in several phytochemicals and antioxidants, including lutein, zeaxanthin, and beta-carotene. These compounds can help protect your cells from damage caused by free radicals, which can contribute to aging and disease.

Corn and Eye Health

Lutein and zeaxanthin, two of the antioxidants found in corn, are particularly beneficial for eye health. They can help prevent macular degeneration, a common eye disease that can cause vision loss over time.

Small Ear Corn and Weight Loss

Due to its low calorie count and high fiber content, small ear white corn can be a great food for weight loss. It can help you feel full and satisfied, reducing the likelihood that you'll overeat or turn to unhealthy snacks.

Ways to Serve Cooked Small Ear White Corn

Cooked small ear white corn is a versatile ingredient that can be used in a variety of dishes. Here are a few ideas to get you started: - Add it to salads for extra crunch and flavor. - Use it in soups or stews for a hearty and nutritious meal. - Grill or roast it for a smoky, caramelized flavor. - Use it as a base for dips, salsas, or other appetizers. Get creative and experiment with different ways to incorporate small ear white corn into your favorite recipes.

Corn Safety and Storage Tips

To ensure that your small ear white corn is safe and tasty to eat, follow these simple tips: - Store uncooked corn in a cool, dry place and use within a few days of purchase for the best flavor. - Wash the corn thoroughly before cooking to remove any dirt or debris. - Cook corn thoroughly to kill any bacteria or other pathogens that may be present. - Store cooked corn in an airtight container in the fridge for up to 4 days.