Sweet Corn (Cooked, Blended, Drained, Without Salt) – Nutritional Information
Sweet corn is a versatile and nutritious vegetable that can be enjoyed in a variety of dishes. When cooked and blended without salt, it offers a healthy and wholesome addition to your meals. Below is a detailed breakdown of its nutritional content, showcasing its rich blend of essential vitamins, minerals, and macronutrients.
Nutritional Information per 100g of Sweet Corn (Cooked, Blended, Drained, Without Salt)
| Nutrient | Amount |
|---|---|
| Energy | 97 kcal |
| Protein | 3.34 g |
| Total Fat | 1.41 g |
| Saturated Fat | 0.197 g |
| Carbohydrates | 21.71 g |
| Fiber | 2.7 g |
| Sugar | 7.73 g |
| Calcium | 2.0 mg |
| Iron | 0.55 mg |
| Magnesium | 31 mg |
| Phosphorus | 92.0 mg |
| Potassium | 252.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.54 mg |
| Copper | 57.0 mcg |
| Manganese | 0.214 mg |
| Selenium | 0.8 mcg |
| Vitamin C | 6.2 mg |
| Thiamin (Vitamin B1) | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.053 mg |
| Niacin (Vitamin B3) | 1.666 mg |
| Vitamin B6 | 0.127 mg |
| Folate | 20.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Dietary Considerations
Sweet corn, when prepared without added salt, offers a balance of beneficial nutrients, making it a great addition to a variety of diets. Here are some key health benefits:
-
High in Carbohydrates and Fiber: With 21.71 g of carbohydrates and 2.7 g of fiber per 100g serving, sweet corn is an excellent source of energy. The fiber content also supports digestive health and helps maintain healthy blood sugar levels.
-
Rich in Essential Vitamins and Minerals: Sweet corn provides a wide range of vitamins and minerals, including Vitamin C (6.2 mg), magnesium (31 mg), and phosphorus (92 mg). These nutrients are important for immune function, bone health, and muscle function.
-
Moderate Protein Content: At 3.34 g of protein per 100g, sweet corn can contribute to muscle repair and growth. While not a high-protein food, it works well as part of a balanced meal.
-
Antioxidant Properties: The presence of Vitamin C and a variety of minerals such as manganese and zinc help protect the body from oxidative stress, which may reduce the risk of chronic diseases.
Allergen Information
Sweet corn is naturally gluten-free and is not associated with common allergens like wheat, nuts, or dairy. However, always be cautious when purchasing canned or processed corn, as these may contain additives or be processed in facilities that handle allergens like soy or dairy.
Dietary Preferences
- Vegan-Friendly: Sweet corn is plant-based and suitable for vegan diets.
- Gluten-Free: It is naturally free of gluten, making it safe for those with celiac disease or gluten sensitivity.
- Low in Saturated Fat: With only 0.197 g of saturated fat per 100g, sweet corn is a heart-healthy choice.
- Diabetic-Friendly: The moderate carbohydrate content, along with its fiber, can help with blood sugar regulation, but should still be consumed in moderation.
Conclusion
Sweet corn is a nutritious, versatile vegetable that can be incorporated into a variety of dishes. Whether you are making a side dish, soup, or casserole, it provides a healthy source of carbohydrates, protein, and essential vitamins and minerals. By opting for the cooked, blended, and drained version without salt, you can enjoy its natural goodness while avoiding excess sodium. As part of a balanced diet, sweet corn can offer significant health benefits, contributing to overall well-being.
By including sweet corn in your meals, you can take advantage of its wholesome nutritional profile, adding both flavor and health benefits to your everyday cooking.
