Sweet corn is a delicious and nutritious vegetable that is enjoyed by many people around the world. It is also relatively low in calories, making it a great addition to a healthy diet. In this article, we will take a closer look at the calorie content of sweet corn and explore some of the other nutritional benefits it offers.
A medium ear of sweet corn contains approximately 77 calories. This is about 4% of the daily recommended intake for a person following a 2,000 calorie diet. The calorie content of sweet corn is relatively low compared to other starchy foods such as potatoes, rice, and pasta. This makes it a great choice for those looking to maintain a healthy weight or lose weight.
First, it’s important to understand that sweet corn is a relatively low-calorie food. A 100-gram serving of sweet corn kernels contains around 131 calories. This serving size is roughly equivalent to a half cup of corn kernels. This means that if you are trying to manage your calorie intake, you can feel good about incorporating sweet corn into your diet.
However, the calorie content of sweet corn can vary depending on how it is prepared. For example, a half cup of canned sweet corn contains around 60 calories, while the same serving size of frozen sweet corn contains around 70 calories. This difference in calorie content is due to the added sodium and sugar used to preserve canned and frozen sweet corn.
Another important factor to consider is how sweet corn is served. When it is cooked and served on the cob, a medium ear of sweet corn contains around 85 calories. This is roughly equivalent to a half cup of corn kernels. However, when it is butter or cream is added to the sweet corn, it will add some extra calories.
In addition to its low calorie content, sweet corn is also a good source of several essential nutrients. One ear of sweet corn contains about 3 grams of protein, 2 grams of fiber, and small amounts of vitamins and minerals such as vitamin C, thiamin, and folate.
One of the most important nutrients found in sweet corn is the antioxidant lutein. Lutein is a carotenoid pigment that is important for maintaining healthy vision, especially as we age. Studies have shown that lutein may help to reduce the risk of age-related macular degeneration and cataracts.
Sweet corn is also rich in polysaccharides, a type of carbohydrate that is known to have anti-inflammatory effects and may help to reduce the risk of certain chronic diseases such as heart disease and cancer.
The calorie content of sweet corn can also be affected by how it is prepared. For example, if it is fried in oil, it will have a higher calorie content than if it is boiled or grilled. A half cup of fried sweet corn contains around 155 calories. On the other hand, the same serving size of grilled or boiled sweet corn contains around 110 calories.
Finally, it’s worth noting that sweet corn is a good source of fiber, vitamins, and minerals. It is also a great way to add bulk to meals without consuming a lot of calories. For example, adding a half cup of sweet corn to a salad or sandwich can help you feel more full without adding a lot of extra calories.
In addition to the nutrients it contains, sweet corn also has several other health benefits. For example, the high fiber content of sweet corn may help to improve digestion, lower cholesterol levels, and reduce the risk of constipation. The antioxidant properties of sweet corn may also help to protect the skin from the effects of UV radiation and environmental pollution.
In summary, sweet corn is a low calorie vegetable that is rich in several essential nutrients. It is also a good source of antioxidants and may help to reduce the risk of certain chronic diseases. While it should be consumed in moderate amounts since it is a high carbohydrate food, it can be a great addition to a healthy diet.
It is also worth mentioning that sweet corn can be eaten in many ways, not just boiled or grilled. It can be used in salads, soups, and stews, or as an ingredient in other dishes such as casseroles and frittatas. It can also be eaten as a snack, either on its own or as part of a mixture.