Corn, Sweet White, Frozen, Cut Off Cob (Unprepared)
Sweet white corn, frozen and cut off the cob, is a nutritious and convenient option for adding flavor and texture to a variety of dishes. This versatile ingredient is commonly used in soups, stews, casseroles, and side dishes, offering a burst of natural sweetness and a vibrant color. It is also a great choice for stir-fries, salads, and grilled dishes, making it an essential pantry staple for home cooks and professional chefs alike.
Ingredients Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 88 kcal |
| Protein | 3.02 g |
| Fat | 0.77 g |
| Saturated Fat | 0.18 g |
| Carbohydrates | 20.73 g |
| Fiber | 2.9 g |
| Sugar | 9.09 g |
| Calcium | 4 mg |
| Iron | 0.41 mg |
| Magnesium | 18 mg |
| Phosphorus | 70 mg |
| Potassium | 213 mg |
| Sodium | 3 mg |
| Zinc | 0.37 mg |
| Copper | 0.036 mcg |
| Manganese | 0.126 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 6.3 mg |
| Thiamin (B1) | 0.083 mg |
| Riboflavin (B2) | 0.07 mg |
| Niacin (B3) | 1.726 mg |
| Vitamin B6 | 0.178 mg |
| Folate | 36 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Corn, including sweet white frozen corn, is generally considered allergen-free for most individuals. However, cross-contamination during processing or packaging can introduce allergens. It’s important to check for any labels indicating the presence of other allergens if you’re purchasing pre-packaged or processed versions of frozen corn.
Dietary Preferences
- Gluten-Free: This ingredient is naturally gluten-free, making it an excellent option for those with celiac disease or gluten sensitivity.
- Vegan and Vegetarian: Sweet white corn is plant-based and can be included in both vegan and vegetarian diets without issue.
- Low in Fat: The corn contains minimal amounts of fat, including a very low amount of saturated fats.
- High in Fiber: With almost 3 grams of fiber per 100 grams, it helps promote digestive health.
- Low Sodium: With only 3 mg of sodium per 100 grams, this ingredient is ideal for those on a low-sodium diet.
Nutritional Insights and Health Benefits
Sweet white corn is a good source of several key nutrients, including protein, fiber, and a range of vitamins and minerals. The high carbohydrate content, primarily from natural sugars and starch, makes it a quick source of energy. It is rich in B vitamins like thiamin (B1), niacin (B3), and vitamin B6, which support energy metabolism and help maintain healthy skin, nerves, and muscles.
The 2.9 grams of dietary fiber per 100 grams of corn make it a great option for digestive health, helping to promote regularity and prevent constipation. The vitamin C content, 6.3 mg per 100 grams, provides an antioxidant boost that supports immune function and skin health.
The minerals found in sweet white corn, including potassium (213 mg), magnesium (18 mg), and phosphorus (70 mg), are essential for maintaining proper hydration, muscle function, and bone health. Despite being low in calcium, iron, and zinc, corn can complement a well-rounded diet to help meet daily nutrient needs.
Cooking and Usage Tips
Sweet white frozen corn is incredibly versatile and can be used in a wide array of dishes. Here are a few ideas:
- Casseroles & Soups: Add frozen corn directly into your casseroles or soups for a burst of flavor and color.
- Stir-Fries: Toss corn into a stir-fry with other vegetables and proteins for a quick and easy meal.
- Salads: Let the corn thaw and toss it into a salad for added texture and sweetness.
- Side Dishes: Season and sauté corn with a little butter, salt, and pepper, or roast it for a caramelized touch.
When cooking with frozen corn, there’s no need to thaw it beforehand—just add it directly to your dish. However, if you prefer a softer texture, it can be thawed by placing it in the refrigerator overnight or running it under cold water for a few minutes.
Conclusion
Sweet white frozen corn is a nutritious, versatile, and easy-to-use ingredient that can enhance the flavor and nutritional profile of various dishes. Whether you’re preparing a hearty soup, a refreshing salad, or a savory casserole, corn brings both taste and health benefits to your table. With its rich fiber content, low fat, and impressive mineral profile, it is a great addition to any balanced diet. Whether you enjoy it as a simple side dish or incorporate it into more elaborate recipes, this frozen vegetable is a must-have in any kitchen.
Tip: Always check the packaging for any additional ingredients or preservatives when purchasing frozen corn, especially if you’re following a strict dietary regimen.
