If you're looking for a tasty and nutritious addition to your meal, a small ear of cooked yellow and white corn might be just what you need. One small ear, which is approximately 5 and a half to 6 and a half inches long, contains about 92 calories. This versatile food is not only delicious, but it also provides a range of important vitamins and minerals to keep your body healthy and functioning at its best.

In addition to its nutrient content, corn has also been linked to various health benefits. From improved digestion to reduced inflammation, incorporating corn into your diet can have a number of positive effects on your overall well-being. And with so many ways to prepare it, from grilling to boiling to roasting, corn is a food that can be enjoyed in a variety of delicious and nutritious ways.

In this article, we'll explore the caloric content, vitamins and minerals, health benefits, and different ways to prepare and enjoy small ear cooked yellow and white corn. So get ready to learn everything you need to know about this delicious and nutritious food.

Caloric Content of Small Ear Corn

As previously mentioned, one small ear of cooked yellow and white corn contains around 92 calories. This makes it a relatively low-calorie food that can be a great addition to any diet, especially if you're looking to lose weight or maintain a healthy weight. However, it's important to keep in mind that the way you prepare your corn can also impact its overall calorie content. For example, adding butter, salt, or other high-calorie toppings can quickly increase the number of calories in your dish. To keep things low-calorie and healthy, try seasoning your corn with herbs and spices, or adding a squeeze of lemon or lime for a burst of flavor with minimal calories.

Vitamins and Minerals in Corn

In addition to being low in calories, small ear cooked yellow and white corn is also rich in important vitamins and minerals that your body needs to function at its best. Some of the key nutrients found in corn include: - Vitamin C: An important antioxidant that helps boost your immune system and protect your cells from damage. - Folate: A B vitamin that is essential for healthy cell growth and development, especially during pregnancy. - Potassium: An electrolyte that helps keep your heart, muscles, and nerves functioning properly. - Magnesium: A mineral that is important for bone health, energy production, and nerve function. In addition to these nutrients, corn also contains small amounts of other vitamins and minerals, including vitamin E, thiamin, niacin, and phosphorus.

Health Benefits of Corn

As mentioned earlier, eating corn can have a number of positive effects on your health. Some of the potential benefits of incorporating small ear cooked yellow and white corn into your diet include: - Improved digestion: Corn is a good source of fiber, which can help regulate digestion and prevent constipation. - Reduced inflammation: Some studies suggest that the antioxidants found in corn may help reduce inflammation throughout the body, potentially reducing the risk of chronic diseases such as heart disease and diabetes. - Increased energy: As a complex carbohydrate, corn can provide sustained energy to help you power through your day. - Better eye health: Corn contains lutein and zeaxanthin, two antioxidants that are important for maintaining healthy vision. While more research is needed to fully understand the health benefits of corn, it's clear that this nutritious food can play an important role in a healthy, balanced diet.

Different Ways to Prepare Corn

One of the great things about corn is that it can be prepared in a variety of different ways, depending on your tastes and preferences. Some popular cooking methods for small ear cooked yellow and white corn include: - Grilling: To grill corn, simply remove the outer husks and silk, brush the ears with a little olive oil or butter, and then place them directly on the grill. Cook for 10-15 minutes, turning occasionally, until the corn is charred and tender. - Boiling: Boiling is a quick and easy way to cook corn. Simply bring a pot of salted water to a boil, add the corn, and cook for 3-5 minutes until tender. - Roasting: To roast corn, preheat your oven to 400 degrees F, remove the outer husks and silk, and then wrap the ears in foil. Roast for 20-25 minutes, until the corn is tender and lightly browned. No matter how you prepare your corn, be sure to experiment with different herbs, spices, and seasonings to create a flavor combination that you love.

Nutritious Corn Recipes to Try

Looking for some delicious and nutritious ways to enjoy small ear cooked yellow and white corn? Here are a few recipe ideas to get you started: - Grilled corn salad: Toss grilled corn with cherry tomatoes, red onion, avocado, and a simple vinaigrette for a fresh and flavorful summer salad. - Corn and black bean burgers: Combine cooked corn, black beans, bread crumbs, and spices in a food processor, shape into patties, and grill or pan-fry for a vegetarian burger that's both healthy and delicious. - Mexican street corn: Brush grilled corn with a mixture of mayonnaise, sour cream, chili powder, and lime juice, and then sprinkle with crumbled cheese and chopped cilantro for a traditional Mexican street food favorite. With so many recipe ideas to choose from, it's easy to see why corn is such a versatile and delicious food.

Serving Size of Cooked Yellow and White Corn

While it's low in calories and packed with nutrients, it's still important to keep an eye on your portion sizes when it comes to small ear cooked yellow and white corn. A typical serving size is about 1/2 cup of kernels, which is roughly equivalent to one small ear. However, if you're enjoying your corn as part of a larger meal, you may want to adjust your portion size accordingly to avoid overeating.

Carbohydrate Count in Corn

As a starchy vegetable, small ear cooked yellow and white corn contains a moderate amount of carbohydrates. One small ear of corn contains about 19 grams of carbs, roughly equivalent to one slice of bread. While this carb content isn't particularly high, it's still important to factor it into your overall daily intake if you're watching your carbs for health or weight management reasons.

Fiber Content in Small Ear Corn

In addition to its carbohydrate content, small ear cooked yellow and white corn is also a good source of dietary fiber. One small ear of corn contains about 2 grams of fiber, which helps keep you feeling full and satisfied after your meal.

Corn as a Source of Energy

As a complex carbohydrate, small ear cooked yellow and white corn is a great source of energy for your body. Unlike simple carbs, which are quickly digested and absorbed into the bloodstream, complex carbs like those found in corn provide a steady source of energy that can help you power through your day.

Corn's Impact on Blood Sugar Levels

Because corn is a carb-rich food, it can potentially have an impact on your blood sugar levels if you have diabetes or are otherwise sensitive to spikes in blood sugar. However, the fiber content in small ear cooked yellow and white corn can help slow the absorption of carbs into the bloodstream, reducing the risk of a sudden blood sugar rise.