Sweet White Corn (Raw) – Nutritional Information
Sweet white corn is a versatile and nutrient-packed vegetable that adds natural sweetness and texture to a variety of dishes. Whether enjoyed on its own, tossed into salads, or incorporated into soups and casseroles, raw sweet white corn is a wonderful addition to a balanced diet.
Below is the detailed nutritional breakdown for raw sweet white corn, based on a typical serving:
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 86 kcal |
| Protein | 3.22 g |
| Total Fat | 1.18 g |
| Saturated Fat | 0.182 g |
| Carbohydrates | 19.02 g |
| Dietary Fiber | 2.7 g |
| Sugars | 3.22 g |
| Calcium | 2 mg |
| Iron | 0.52 mg |
| Magnesium | 37 mg |
| Phosphorus | 89 mg |
| Potassium | 270 mg |
| Sodium | 15 mg |
| Zinc | 0.45 mg |
| Copper | 54 mcg |
| Manganese | 0.161 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 6.8 mg |
| Thiamine (Vitamin B1) | 0.2 mg |
| Riboflavin (Vitamin B2) | 0.06 mg |
| Niacin (Vitamin B3) | 1.7 mg |
| Vitamin B6 | 0.055 mg |
| Folate (Vitamin B9) | 46 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0 mcg |
Health Benefits
Sweet white corn is not only delicious but also provides a good source of essential nutrients, including vitamins, minerals, and dietary fiber. It contributes positively to overall health in several ways:
- Good source of Energy: With 86 kcal per 100 grams, raw sweet corn provides a quick energy boost, making it a great addition to both snacks and main dishes.
- High in Fiber: The 2.7 grams of fiber per serving helps with digestion and supports a healthy gut.
- Rich in Antioxidants: Packed with vitamin C, which helps strengthen the immune system and reduce oxidative stress in the body.
- Essential Minerals: It contains potassium (270 mg) to support heart health and magnesium (37 mg), which plays a role in muscle function and relaxation.
- Supports Healthy Metabolism: The presence of B vitamins such as thiamine (0.2 mg) and niacin (1.7 mg) helps in the conversion of food into energy.
Allergen Information
Sweet white corn is naturally allergen-free, making it a safe choice for individuals with common food allergies. However, if you have a sensitivity to corn or its derivatives, it is important to consult a healthcare provider before incorporating it into your diet.
Dietary Preferences
Raw sweet white corn is suitable for a variety of dietary preferences, including:
- Vegetarian and Vegan: Ideal for plant-based diets.
- Gluten-Free: A great option for those with celiac disease or gluten sensitivity.
- Low in Fat: Naturally low in fat, making it suitable for those on low-fat or heart-healthy diets.
Cooking Tips and Usage
- Eat Raw: Sweet white corn is naturally sweet and juicy when eaten raw, making it a refreshing addition to salads and snack trays.
- Grill or Roast: For a smoky flavor, grill or roast the corn on the cob. A light seasoning of salt and pepper enhances its natural taste.
- In Soups and Stews: Add fresh or frozen sweet corn to your favorite soups and stews for added sweetness and texture.
- Corn Salad: Combine with tomatoes, cucumbers, and a citrus dressing for a simple and flavorful salad.
Conclusion
Sweet white corn is a nutritious and versatile vegetable that can enhance many different types of meals. With its low-calorie count and high fiber content, it serves as a healthy choice for a variety of diets, while providing essential nutrients like potassium, magnesium, and vitamin C. Whether you prefer it raw, grilled, or cooked into your favorite dishes, sweet corn adds natural sweetness and vibrant color to your plate.
