Sweet Yellow Corn (Frozen, Kernel Off the Cob, Unprepared) – Nutritional Information
Sweet yellow corn, typically found frozen with kernels already removed from the cob, is a versatile and nutritious ingredient that can complement a variety of dishes. Below is the detailed nutritional breakdown per 100g of unprepared frozen sweet yellow corn:
Nutrient | Amount per 100g |
---|---|
Energy | 88 kcal |
Protein | 3.02 g |
Fat | 0.78 g |
Saturated Fats | 0.119 g |
Carbohydrates | 20.71 g |
Fiber | 2.1 g |
Sugar | 2.5 g |
Calcium | 4.0 mg |
Iron | 0.42 mg |
Magnesium | 18 mg |
Phosphorus | 70.0 mg |
Potassium | 213.0 mg |
Sodium | 3.0 mg |
Zinc | 0.38 mg |
Copper | 0.036 mg |
Manganese | 0.123 mg |
Selenium | 0.7 mcg |
Vitamin C | 6.4 mg |
Thiamin (Vitamin B1) | 0.083 mg |
Riboflavin (Vitamin B2) | 0.068 mg |
Niacin (Vitamin B3) | 1.739 mg |
Vitamin B6 | 0.168 mg |
Folate (Vitamin B9) | 36.0 mcg |
Vitamin B12 | 0.0 mcg |
Vitamin A | 10.0 mcg |
Vitamin E | 0.08 mg |
Vitamin D2 | 0.0 mcg |
Allergen Information:
Sweet yellow corn is generally considered safe for most individuals. However, those with corn allergies should avoid consuming it. It’s always advisable to check product labels for any potential cross-contamination with allergens.
Dietary Preferences:
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Low-Fat: Yes
- Low-Sodium: Yes
- Non-GMO: Typically, sweet corn is non-GMO, but it is important to verify based on product sourcing.
Nutritional Benefits:
Sweet yellow corn is not only delicious but also provides a range of nutrients essential for a balanced diet. It is a good source of dietary fiber, which aids in digestion, as well as vitamins B6, folate, and vitamin C, all of which contribute to various bodily functions, from immune support to energy metabolism. Corn is also rich in potassium, which helps maintain healthy blood pressure, and magnesium, which is crucial for muscle and nerve function.
High in Carbohydrates: Corn is a starchy vegetable that provides a good energy source, with 20.71 g of carbohydrates per 100g serving. Its natural sugars, like 2.5g of sugar, offer a subtle sweetness, making it a perfect addition to both savory and sweet dishes.
Usage and Cooking Tips:
Frozen sweet yellow corn is incredibly versatile in cooking. It can be added to soups, salads, casseroles, and stir-fries or simply served as a side dish. To preserve its nutrients, it’s best to steam or microwave it, avoiding long boiling times that can deplete its vitamin content. The corn kernels can also be added to baked goods, such as cornbread, for a touch of natural sweetness and texture.
When cooking frozen corn, there is no need to thaw it first, as it can be added directly to your dish. If you’re looking for a quick snack, lightly sautéing the corn in olive oil or butter and seasoning it with herbs and spices can make for a delightful treat.
Conclusion:
Sweet yellow corn is a nutrient-packed, low-calorie food that offers an array of health benefits. With its mild sweetness and versatility, it can be easily incorporated into a variety of dishes, making it an excellent choice for those looking to boost their intake of vitamins, fiber, and minerals. Whether you’re preparing a hearty soup or a light salad, frozen sweet yellow corn is an ingredient that adds both nutrition and flavor to your meal.