Calories In An Ear Of White Corn
If you're a fan of sweet and juicy corn, you know that different colors and varieties of corn can have different flavors and textures. White corn, one of the most popular types of sweet corn, is widely enjoyed for its tender kernels and delicate taste. But how many calories are in an ear of white corn? Let's take a closer look at the nutritional value of this beloved summer food.
What Are The Nutritional Facts About White Corn?
White corn, like other types of sweet corn, is a source of carbohydrates, fiber, vitamins, and minerals. One medium-sized ear of white corn contains about 90 calories on average, with roughly 2 grams of protein, 20 grams of carbohydrates, and 2 grams of fiber. The specific nutrient content of white corn may vary depending on factors such as growing conditions, harvesting time, and cooking method.
White corn is a good source of several essential vitamins and minerals, including:
- Vitamin C: One ear of white corn provides about 10% of the recommended daily intake of vitamin C, which helps support immune function and skin health.
- Thiamin: White corn is also a good source of thiamin, or vitamin B1, which is important for energy production and nerve function.
- Folate: White corn contains folate, a B vitamin that plays a crucial role in cell growth and development.
- Phosphorus: This mineral is abundant in white corn, providing around 10% of the recommended daily intake. Phosphorus is essential for bone health and cell metabolism.
- Magnesium: White corn is also a decent source of magnesium, a mineral that is important for muscle and nerve function, as well as bone health.
How Does Cooking White Corn Affect Its Nutritional Value?
The way you prepare and cook white corn can have an impact on its nutrient content. Generally speaking, boiling or steaming white corn is a great way to preserve its natural sweetness and nutritional value. However, if you overcook the corn or add a lot of butter or salt, you may end up reducing its nutrient density and increasing its caloric load.
For example, adding just one tablespoon of butter to your ear of corn can increase the total calorie count by about 100 calories, as well as adding extra fat and cholesterol. Similarly, adding salt to your corn can increase your sodium intake, which can lead to negative health effects such as high blood pressure and fluid retention.
How Can You Incorporate White Corn Into Your Diet?
White corn is a versatile ingredient that can be used in a variety of dishes, from salads and soups to tacos and casseroles. Here are some healthy and delicious ways to add white corn to your diet:
- Fresh corn salad: Combine chopped white corn with diced tomatoes, avocado, red onion, cilantro, and lime juice for a refreshing and colorful summertime salad.
- Corn and black bean tacos: Fill whole-wheat tortillas with sautéed white corn and black beans, topped with sliced avocado, salsa, and Greek yogurt for a protein-packed and fiber-rich meal.
- Corn chowder: Simmer white corn kernels with low-sodium chicken broth, potatoes, and garlic for a rich and creamy chowder that's perfect for cooler weather.
- Corn and vegetable stir-fry: Mix white corn with broccoli, red bell pepper, snap peas, and ginger for a flavorful and nutritious stir-fry that's ready in minutes.
Conclusion
In summary, white corn is a delicious and nutritious food that can be a part of a healthy diet. One ear of white corn contains about 90 calories and is a good source of fiber, vitamins, and minerals. To get the most out of your white corn, try steaming or boiling it and avoiding excessive amounts of butter and salt. And don't be afraid to get creative in the kitchen - white corn can be a great addition to many different recipes!
