Sweet White Corn (Cooked, Blended, Drained, with Salt)
Energy & Nutritional Information
Sweet white corn, a versatile and nutritious ingredient, is an excellent addition to a variety of dishes, offering both flavor and essential nutrients. This cooked and blended version, drained and seasoned with a touch of salt, provides a mild sweetness and a delicate texture that complements many recipes.
| Nutrient | Amount per 100g |
|---|---|
| Energy | 97 kcal |
| Protein | 3.34 g |
| Total Fat | 1.41 g |
| Saturated Fat | 0.197 g |
| Carbohydrates | 21.71 g |
| Fiber | 2.7 g |
| Sugar | 7.73 g |
| Calcium | 2.0 mg |
| Iron | 0.55 mg |
| Magnesium | 31 mg |
| Phosphorus | 92.0 mg |
| Potassium | 252.0 mg |
| Sodium | 253.0 mg |
| Zinc | 0.54 mg |
| Copper | 0.057 mcg |
| Manganese | 0.214 mg |
| Selenium | 0.8 mcg |
| Vitamin C | 6.2 mg |
| Thiamin (B1) | 0.09 mg |
| Riboflavin (B2) | 0.053 mg |
| Niacin (B3) | 1.666 mg |
| Vitamin B6 | 0.127 mg |
| Folate (B9) | 20.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sweet white corn is naturally free of gluten and common allergens like dairy, nuts, and soy, making it suitable for a wide range of dietary needs. However, as with any food, cross-contamination may occur, so those with severe allergies should always verify product sources or prepare the food from scratch.
Dietary Preferences
Sweet white corn is a great option for various dietary preferences:
- Vegetarian & Vegan: Naturally plant-based, making it ideal for vegan and vegetarian diets.
- Gluten-Free: Safe for individuals with gluten intolerance or celiac disease.
- Low-Sodium (with adjustment): The sodium content of sweet corn can be controlled by adjusting the amount of added salt during preparation.
- Low-Fat: With just 1.41g of fat per 100g, sweet corn can fit into a heart-healthy diet.
Culinary Uses & Advice
Sweet white corn is wonderfully versatile. Its natural sweetness and tender kernels make it a fantastic addition to salads, casseroles, soups, and even as a simple side dish. When blended and drained, its smooth texture works well in dips, sauces, or as a creamy base for vegetable purees. For a light and healthy option, simply steam or boil it, then season with your choice of spices or herbs.
While corn is often enjoyed in savory dishes, its natural sugar content makes it an excellent pairing with both sweet and salty ingredients. Experiment by adding a dash of chili powder or lime for a zesty twist, or pair it with fruits such as tomatoes or bell peppers for a colorful salad.
Conclusion
Sweet white corn is more than just a tasty treatβitβs a nutrient-dense food that provides important vitamins and minerals like magnesium, potassium, and vitamin C, while being relatively low in calories. Whether included in savory or sweet dishes, itβs an easy way to add texture, flavor, and a nutritional boost to your meals. Always consider the dietary needs of your guests when preparing, and enjoy the wide variety of ways sweet white corn can enrich your culinary repertoire.
