Sweet White Corn (Canned Whole Kernel, Dried Solid)
Nutritional Information
Sweet white corn, in its canned whole kernel form and dried solid state, offers a delightful combination of essential nutrients and a naturally sweet flavor. This versatile ingredient can complement a wide array of dishes, from side dishes to main courses, offering a burst of texture and natural sweetness. It is particularly popular in various cuisines and is enjoyed by those looking for both taste and nutrition.
Hereβs a detailed look at its nutritional breakdown per standard serving:
| Nutrient | Amount per Serving |
|---|---|
| Energy (Calories) | 71 kcal |
| Protein | 2.32 g |
| Total Fat | 1.37 g |
| Saturated Fat | 0.161 g |
| Carbohydrates | 15.06 g |
| Dietary Fiber | 2.3 g |
| Sugars | 2.42 g |
| Calcium | 3 mg |
| Iron | 0.28 mg |
| Magnesium | 13 mg |
| Phosphorus | 46 mg |
| Potassium | 142 mg |
| Sodium | 185 mg |
| Zinc | 0.31 mg |
| Copper | 0.031 mcg |
| Manganese | 0.066 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 2.1 mg |
| Thiamin (Vitamin B1) | 0.015 mg |
| Riboflavin (Vitamin B2) | 0.016 mg |
| Niacin (Vitamin B3) | 0.883 mg |
| Vitamin B6 | 0.065 mg |
| Folate | 36 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sweet white corn (canned whole kernel, dried solid) is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease. However, as with all canned products, it is important to check the label for any cross-contamination risks from other allergens that may be introduced during manufacturing.
Dietary Preferences
This ingredient is ideal for individuals following a variety of dietary patterns, including vegetarian, vegan, and low-fat diets. It is also an excellent source of dietary fiber, which can benefit those seeking a high-fiber diet. While it is a naturally healthy choice, it is also important to be mindful of its sodium content, especially for those monitoring their salt intake.
Advice
Sweet white corn is a delicious addition to soups, stews, casseroles, and salads, providing a pop of color and a mild, slightly sweet taste. Whether you’re using it as a side dish or incorporating it into a more complex recipe, it can be a great source of both nutrition and flavor. When purchasing canned versions, opt for low-sodium or no-salt-added varieties to reduce your sodium intake. Additionally, for those aiming to preserve the nutrients and maximize health benefits, pairing it with other antioxidant-rich vegetables can create a more balanced dish.
Conclusion
Sweet white corn, whether canned, whole kernel, or dried solid, is a nourishing and versatile ingredient that can be easily integrated into a variety of recipes. Offering a good mix of vitamins, minerals, and fiber, it is a great choice for those seeking to elevate their meals without compromising on nutrition. As with all foods, remember to check labels for specific ingredient details and possible allergens, ensuring it meets your dietary needs and preferences. Whether for a hearty side dish or a main course, sweet white corn is a flavorful and nutrient-packed choice that will complement any meal.
