Corn Pudding: Nutritional Overview and Ingredients
Corn pudding is a beloved comfort food, especially popular during holiday seasons and family gatherings. This dish combines the sweetness of corn with the rich, creamy texture of custard, making it a versatile side dish or a light meal on its own. Below is a detailed breakdown of the key nutritional values and components of this delectable dish, along with helpful insights for those mindful of their dietary preferences.
Corn Pudding Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Energy | 131.0 kcal |
| Protein | 4.42 g |
| Fat | 5.04 g |
| Saturated Fats | 2.451 g |
| Carbohydrates | 16.97 g |
| Fiber | 1.2 g |
| Sugar | 6.59 g |
| Calcium | 39.0 mg |
| Iron | 0.53 mg |
| Magnesium | 15.0 mg |
| Phosphorus | 90.0 mg |
| Potassium | 176.0 mg |
| Sodium | 282.0 mg |
| Zinc | 0.48 mg |
| Copper | 0.043 mcg |
| Manganese | 0.079 mg |
| Selenium | 6.1 mcg |
| Vitamin C | 3.7 mg |
| Thiamine (Vitamin B1) | 0.069 mg |
| Riboflavin (Vitamin B2) | 0.154 mg |
| Niacin (Vitamin B3) | 1.033 mg |
| Vitamin B6 | 0.127 mg |
| Folate (Vitamin B9) | 29.0 mcg |
| Vitamin B12 | 0.31 mcg |
| Vitamin A | 57.0 mcg |
| Vitamin E | 0.27 mg |
| Vitamin D2 | 0.5 mcg |
Key Ingredients and Their Health Benefits
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Corn (Maize)
Corn, the star ingredient of corn pudding, is an excellent source of carbohydrates and fiber. It provides a natural sweetness and contributes to the overall texture of the dish. While corn is not as high in protein as other grains, it offers a healthy dose of antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. -
-
Eggs
Eggs are an essential component, adding to the richness and creaminess of the pudding. They are packed with high-quality protein and contain a range of vital nutrients, including vitamin B12, vitamin D, and selenium. The fats in eggs are also essential for nutrient absorption and hormone regulation. -
Milk or Cream
The use of milk or cream in corn pudding gives it a smooth, custard-like consistency. Milk is an excellent source of calcium and vitamin D, essential for bone health, while the fats in cream contribute to the pudding’s indulgent texture. -
Sugar
Sugar is typically added to enhance the sweetness of the pudding. While it does contribute to the calorie count, the small amount in this dish is balanced by the natural sugars found in corn, creating a delightful harmony in taste. -
Butter
Butter adds richness to corn pudding, giving it a satisfying mouthfeel. While it is high in saturated fats, it also provides some essential fat-soluble vitamins like vitamin A, which is crucial for skin and eye health.
Allergen Information
Corn pudding contains several common allergens:
- Eggs: Eggs are a major allergen and should be avoided by those with egg allergies.
- Dairy: Milk and butter are primary dairy ingredients. People with lactose intolerance or a dairy allergy should opt for non-dairy substitutes.
- Gluten-Free: This recipe is naturally gluten-free as it doesn’t contain wheat or gluten-containing grains. However, cross-contamination could occur if prepared in an environment with gluten-containing foods.
Dietary Preferences
- Vegetarian: This dish can be adapted to vegetarian diets as it does not contain meat, though it does include dairy and eggs.
- Gluten-Free: Corn pudding is naturally gluten-free, making it suitable for those avoiding gluten.
- Nut-Free: No nuts are included in this recipe, so it’s safe for those with nut allergies.
- Low-Carb Options: While corn pudding is relatively high in carbohydrates due to the corn, you can reduce the carb content by using lower-carb alternatives for sugar and substituting dairy for non-dairy alternatives.
Advice for Preparation and Serving
When preparing corn pudding, be mindful of the baking time to ensure the consistency remains creamy yet firm enough to hold together. If the pudding is baked for too long, it could become dry. If you’d like a more savory variation, consider adding herbs like thyme or chives, or even some grated cheese for a richer flavor.
For a lighter version, substitute the cream and butter with lighter dairy alternatives, or even coconut milk for a unique twist. If you want to make it sweeter, a touch of honey or maple syrup could elevate the flavor profile.
Conclusion
Corn pudding is a rich, flavorful dish that provides a balanced array of nutrients while being easy to prepare. Whether you serve it as a side dish for a festive dinner or as a comforting treat on a chilly evening, its combination of natural sweetness and creamy texture is sure to please all palates. With its versatile ingredients and customizable variations, this recipe can be adapted to meet various dietary preferences, making it a great choice for many occasions.
