Sweet Yellow Corn (Cooked, Boiled, Drained, with Salt)
Sweet yellow corn is a nutrient-packed, naturally sweet vegetable that provides a delightful crunch and flavor to any meal. Commonly enjoyed as a side dish or incorporated into a variety of dishes, itβs both versatile and nutritious. This serving of cooked and drained sweet yellow corn, with a touch of salt, offers an excellent balance of macronutrients, vitamins, and minerals, making it a great choice for those seeking a wholesome addition to their diet.
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 96 kcal |
| Protein | 3.41 g |
| Total Fat | 1.5 g |
| Saturated Fat | 0.197 g |
| Carbohydrates | 20.98 g |
| Fiber | 2.4 g |
| Sugars | 4.54 g |
| Calcium | 3.0 mg |
| Iron | 0.45 mg |
| Magnesium | 26 mg |
| Phosphorus | 77.0 mg |
| Potassium | 218.0 mg |
| Sodium | 253.0 mg |
| Zinc | 0.62 mg |
| Copper | 0.049 mcg |
| Manganese | 0.167 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 5.5 mg |
| Thiamine (B1) | 0.093 mg |
| Riboflavin (B2) | 0.057 mg |
| Niacin (B3) | 1.683 mg |
| Vitamin B6 | 0.139 mg |
| Folate (B9) | 23.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 13.0 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Sweet yellow corn is naturally gluten-free, dairy-free, and free of common allergens such as nuts, soy, and eggs. However, when prepared with added salt or other ingredients, itβs important to check for any additional allergens or additives that may be included. Always verify ingredient labels and preparation methods, especially if you have sensitivities or allergies.
Dietary Preferences:
- Gluten-Free: Naturally free from gluten, making it suitable for those with gluten sensitivities or Celiac disease.
- Vegetarian & Vegan: As a plant-based food, sweet yellow corn is appropriate for both vegetarian and vegan diets.
- Low in Fat: A low-fat food option that fits well into low-fat or heart-healthy diets.
- Low-Sodium Option: While the specific serving here includes salt, sweet corn itself is naturally low in sodium. You can easily adjust or omit salt to cater to low-sodium dietary needs.
- High in Fiber: This corn is a good source of dietary fiber, supporting digestive health and helping to maintain stable blood sugar levels.
Usage Tips & Recommendations:
- Cooking & Preparation: Boil or steam sweet yellow corn to retain its natural sweetness and nutritional value. For added flavor, try seasoning it with herbs or spices such as black pepper, paprika, or chili powder.
- Versatile Dish: Use sweet corn as a side dish, mix it into salads, casseroles, or even blend it into soups and stews. It can also be incorporated into salsas or as a topping for tacos and other Mexican-inspired dishes.
- Storage: To maintain freshness, store cooked corn in an airtight container in the refrigerator for up to 3 days. If you want to preserve it for longer, freeze it after cooking and draining.
Conclusion:
Sweet yellow corn is not only delicious and easy to prepare, but it also brings a wealth of essential nutrients to your plate. With its balance of carbohydrates, protein, fiber, and key vitamins and minerals, itβs a valuable addition to a wide variety of meals. Whether youβre looking to add a side dish to your dinner or incorporate it into a main course, sweet corn is a versatile and nutritious choice for any occasion.
