Sweet white corn is a nutritious and versatile vegetable, often found frozen for convenience, with kernels cut off the cob, blanched, drained, and lightly salted. Its delicate flavor and natural sweetness make it a favorite in a variety of dishes, from side dishes to soups, casseroles, and salads.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 80 kcal |
| Protein | 2.75 g |
| Total Fat | 0.43 g |
| Saturated Fat | 0.066 g |
| Carbohydrates | 19.56 g |
| Fiber | 2.4 g |
| Sugar | 3.12 g |
| Calcium | 4 mg |
| Iron | 0.35 mg |
| Magnesium | 19 mg |
| Phosphorus | 57 mg |
| Potassium | 147 mg |
| Sodium | 245 mg |
| Zinc | 0.4 mg |
| Copper | 37 mcg |
| Manganese | 0.127 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 3.1 mg |
| Thiamine (B1) | 0.083 mg |
| Riboflavin (B2) | 0.071 mg |
| Niacin (B3) | 1.299 mg |
| Vitamin B6 | 0.129 mg |
| Folate | 31 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
This product contains no major allergens. However, it may have been processed in facilities that handle other allergens, so it’s always best to check packaging for specific warnings.
Dietary Preferences:
- Gluten-Free: Naturally free of gluten, making it suitable for those with celiac disease or gluten sensitivity.
- Vegetarian: A plant-based option, perfect for vegetarian and vegan diets.
- Low Fat: Contains a minimal amount of fat, making it suitable for low-fat diets.
- High in Fiber: A good source of dietary fiber, supporting digestive health.
Cooking Advice:
Sweet white corn is incredibly easy to cook. Simply heat it in the microwave, or sauté it with a little butter and seasoning for a quick and tasty side dish. For a heartier option, mix it into stews, casseroles, or stir-fries.
When preparing frozen corn, remember that it’s already blanched, so it requires minimal cooking time. For added flavor, try roasting it in the oven or grilling it on the stovetop to bring out its natural sweetness.
Conclusion:
Frozen sweet white corn is an excellent addition to any kitchen, providing a wealth of nutritional benefits while being simple to prepare. With its high fiber content and natural sweetness, it’s a versatile ingredient that can enhance a variety of dishes, all while contributing to a balanced and healthy diet.