Sweet Yellow Corn (Raw) – Nutritional Breakdown
Sweet yellow corn is a delicious and nutritious whole food that provides a wealth of essential nutrients. Whether you’re enjoying it fresh on the cob, incorporating it into salads, or using it as a side dish, sweet yellow corn is a versatile ingredient for any meal. Here’s a detailed look at its nutritional profile:
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 86 kcal |
| Protein | 3.27 g |
| Fat | 1.35 g |
| Saturated Fats | 0.325 g |
| Carbohydrates | 18.7 g |
| Fiber | 2.0 g |
| Sugar | 6.26 g |
| Calcium | 2 mg |
| Iron | 0.52 mg |
| Magnesium | 37 mg |
| Phosphorus | 89 mg |
| Potassium | 270 mg |
| Sodium | 15 mg |
| Zinc | 0.46 mg |
| Copper | 0.054 mcg |
| Manganese | 0.163 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 6.8 mg |
| Thiamin (Vitamin B1) | 0.155 mg |
| Riboflavin (Vitamin B2) | 0.055 mg |
| Niacin (Vitamin B3) | 1.77 mg |
| Vitamin B6 | 0.093 mg |
| Folate | 42 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 9 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits:
Sweet yellow corn is an excellent source of dietary fiber, providing 2.0g per 100g, which is important for digestive health. It’s also packed with essential vitamins and minerals such as magnesium, potassium, and folate, which support muscle function, heart health, and cellular processes.
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Carbohydrates & Energy: With 18.7g of carbohydrates per 100g, sweet yellow corn serves as an excellent energy source, making it a great option for active individuals or anyone needing a healthy fuel for their day.
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High in Potassium: The 270mg of potassium in every serving helps maintain healthy blood pressure levels and proper muscle function.
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Rich in B-Vitamins: The presence of B-vitamins like thiamin (B1), riboflavin (B2), niacin (B3), and folate supports metabolism, skin health, and energy production.
Dietary Preferences & Allergen Information:
Sweet yellow corn is naturally gluten-free, dairy-free, and vegan, making it suitable for a variety of dietary needs. It is also low in fat, with just 1.35g of total fat per serving, and contains no cholesterol. However, individuals with corn allergies should avoid consuming it.
Conclusion:
Sweet yellow corn is more than just a tasty vegetable—it’s a nutritional powerhouse that provides fiber, essential minerals, and vitamins while being versatile enough to include in a variety of dishes. Whether you’re cooking it fresh, grilling it, or incorporating it into your favorite recipes, it’s a great choice for those looking to add wholesome, nutritious ingredients to their meals.
