Cooked white corn from canned, with added fat, contains approximately 98 calories per 100 grams. White corn is a nutritious ingredient that can be used in numerous dishes.

One serving size of cooked white corn is around 83 grams, and it contains 81 calories. White corn is an excellent source of fiber, vitamins, and minerals. It is low in fat and cholesterol-free, making it a healthy addition to any meal.

In this article, we will explore the nutritional benefits of cooked white corn, ways to incorporate it into your diet, cooking tips, and variations of cooked white corn recipes.

Calories in Cooked White Corn

Cooked white corn is a low-calorie ingredient that contains around 98 calories per 100 grams. It is an excellent substitute for high-calorie ingredients in various recipes. In one serving size of cooked white corn, which is around 83 grams, there are approximately 81 calories. Consuming cooked white corn can help you maintain a moderate calorie intake, contributing to weight loss or weight maintenance. For those watching their calorie intake, cooked white corn is a great ingredient as it complements a well-balanced diet, providing a great source of essential vitamins and minerals with minimal calories.

Fat Content in Cooked White Corn

Cooked white corn is a low-fat ingredient, making it a great addition to any low-fat diet. Canned white corn with added fat contains around 2 grams of fat per 100 grams, while fresh white corn has only 0.7 grams of fat per 100 grams. If you're looking to reduce your fat intake, you can opt for fresh white corn, which has minimal fat content. Adding cooked white corn as an ingredient in your meal plan helps to promote a healthy and balanced diet. Consuming cooked white corn is a great option for those looking to reduce their fat intake while still enjoying a delicious and nutritious ingredient.

Serving Size of Cooked White Corn

A single serving size of cooked white corn is around 83 grams, and it contains around 81 calories. The recommended serving size for cooked white corn is one cup or approximately 83 grams. Consuming the recommended serving size of cooked white corn offers an array of nutritional benefits, including fiber, vitamins, and minerals. Adding the right amount of cooked white corn to your diet helps to reduce calories while also providing a balanced diet. When incorporating cooked white corn into your diet, it's essential to measure your portions. By consuming the appropriate serving size, you'll optimize the nutritional value and ensure a well-balanced intake.

Calorie Breakdown of Cooked White Corn

100 grams of cooked white corn from canned, with added fat, contains around 98 calories, 21 grams of carbs, and 1.8 grams of protein. The calorie breakdown of cooked white corn is approximately 83% carbs, 15% protein, and 2% fat. However, the fat added to the canned cooked white corn contributes to a high percentage of unhealthy fat compared to fresh white corn. Consuming a well-measured portion of cooked white corn can play an essential role in reducing calorie intake and providing adequate amounts of carbs and protein for effective body function.

Macro and Micro Nutrients in Cooked White Corn

Cooked white corn is a nutrient-dense ingredient that contains several essential macronutrients, including carbs, protein, and fiber. It also has micronutrients such as vitamin B6, folate, and potassium. One serving size of cooked white corn contains around 18% of the recommended daily value of vitamin B6, which helps to provide energy, brain function, and the production of red blood cells. It also provides around 13% of folate that supports healthy fetal development in pregnant women. Cooked white corn also contains a significant amount of potassium that promotes healthy muscle, nerve, and heart function. Incorporating cooked white corn into your diet provides various essential macronutrients and micronutrients that promote overall wellbeing and health.

Health Benefits of Cooked White Corn

Cooked white corn is a healthy ingredient that promotes enhanced digestion due to its high fiber content. It contains two types of dietary fiber, soluble and insoluble, which helps to reduce constipation and promote regular bowel movement. The nutritious content in cooked white corn also helps to reduce the risk of chronic diseases like heart disease, diabetes, and cancer. It has antioxidants that protect the body against harmful free radicals that contribute to chronic diseases. Cooked white corn also supports weight management by reducing calorie intake while still providing adequate nutrients. Incorporating cooked white corn into your diet is a healthy and effective way to promote overall health and wellbeing.

Ways to Incorporate Cooked White Corn into Your Diet

Cooked white corn is a versatile ingredient that can be used in various dishes to enhance flavor and nutrient content. It can be added to soups, salads, casseroles, and much more. You can also use cooked white corn as a base for a dip or a spread. By adding some spices, herbs or cheeses, you can create a tasty and nutritious snack. Another option is to add some cooked white corn to your breakfast, such as pancakes, waffles, or oatmeal. Incorporating cooked white corn into your diet is a creative and delicious way to enjoy its numerous nutritional benefits.

Cooking Tips for Cooked White Corn

When cooking white corn, make sure to clean it thoroughly and remove any visible dirt or insects. Then, boil it in salted water for 5-10 minutes or until tender. You can also grill or roast it in the oven for a delicious smoky flavor. If you're using canned white corn, make sure to drain it before cooking. You can add some fat like butter or olive oil to enhance the flavor. Make sure not to add too much fat as it can contribute to unhealthy calories. By following these cooking tips, you can ensure that cooked white corn is cooked thoroughly and safely, retaining all its nutritious content.

Difference Between Fresh and Canned Cooked White Corn

Fresh white corn is minimally processed, making it a healthier option than canned white corn. Canned white corn often has added salt and preservatives to increase its shelf life. Canned white corn may also be less nutritious than fresh white corn as the canning process may lead to the loss of some vitamins and minerals. However, canned white corn is convenient and readily available throughout the year, while fresh white corn is only available during the harvesting season. Also, canned white corn may be more affordable than fresh white corn. Both fresh and canned white corn have their advantages and disadvantages. By understanding the differences, you can make an informed choice on which one works best for you.

Variations of Cooked White Corn Recipes

Cooked white corn is a versatile ingredient that can be used in various recipes to create unique flavors and textures. Some popular variations of cooked white corn recipes include sweet cornbread, corn salsa, corn chowder, and corn fritters. You can also add some cooked white corn to your macaroni and cheese recipe, your pizza toppings, or your lasagna filling. By experimenting with different recipes, you can find the best variations of cooked white corn recipe that suits your taste buds. Incorporating different variations of cooked white corn recipes into your meal plan adds a fun and delightful way to enjoy its numerous nutritional benefits.