Sweet corn nutrition facts

Sweet corn is a special maize variety in which its tender, delicious kernels eaten as a vegetable. In contrast to traditional field corn, sugar corn varieties are harvested when the ears just reached milk stage and used fresh since the sugars in the kernel quickly convert to starch. Corn is native to Central American region, which later introduced to the rest of the world by Spanish explorers. Genetically, it differs from the field corn by mutation at the sugary (su) locus. The crop has achieved success as one of the important commercial cash crops in many tropical and semi-tropical countries. Scientific name: Zea mays var. saccharata. Corn grows to about 7-10 feet in height. It grows quickly under sunny, fertile, and well-drained soil supplemented with good moisture conditions. Each plant bears about 2-6, long husked ears filled with rows of tooth like seeds surrounding a central woody core (cob). Optimum pollination is essential for full kernel development. Several different sweet corn cultivars with many variations in their sweetness, color, and maturation time are grown according to the local and regional requirements. Depending upon the cultivar type, the crop may be ready for harvesting in 65-90 days. Harvest sweet corn when the silk end of the ear is completely filled out, the silk has turned brown and the kernels are firm but in the milk stage. Oftentimes, farmers check the kernels by pricking them with the thumbnail in order to ascertain timing of harvest. Baby corns are very young, miniature ears harvested when their kernels are still at incipient stage. The central core is sweet and tender enough to be eaten raw. Baby corns measure about 3-5 inches in length and weighs about 20-50 g.

Health benefits of sweet corn

At 86 calories per 100 g, sugar corn kernels are moderately high in calories on comparison to other vegetables. However, fresh kernels have been much lower in calories than field corn and other cereals like wheat, rice, etc. Their calorie mainly comes from simpler carbohydrates like glucose, sucrose than complex sugars like amylose and amylopectin as in cereals. Sweet corn is gluten-free cereal and may be used safely much like rice, quinoa, etc., in celiac disease individuals. Corn features high-quality phyto-nutrition profile comprising of dietary fiber, vitamins, and antioxidants in addition to moderate proportions of minerals. It is one of the finest source dietary fibers; 100 g kernels provide 2 g or 5% of daily-requirement of dietary-fiber. Together with slow digesting complex carbohydrates; moderate amounts of fiber in the food regulate a gradual rise in blood sugar levels. However, corn, in line with rice, potato, etc., is one of the high glycemic index food items, limiting its role as the chief food ingredient in diabetes patients. Yellow variety corn has significant levels of phenolic flavonoid pigment antioxidants such as carotenes, and lutein, xanthins and cryptoxanthin pigments along with vitamin A. 100 g fresh kernels provide 187 IU or 6% of daily-requirement of vitamin-A. Altogether; these compounds are required for maintaining healthy mucus membranes, skin and vision. Consumption of natural foods rich in flavonoids helps to protect from lung and oral cavity cancers. Corn is a good source of phenolic flavonoid antioxidant, ferulic acid. Several research studies suggest that ferulic acid plays vital role in preventing cancers, aging, and inflammation in humans.

It also contains good levels of some of the valuable B-complex group of vitamins such as thiamin, niacin, pantothenic acid, folates, riboflavin, and pyridoxine. Many of these vitamins function as co-factors to enzymes during substrate metabolism. Further, it contains healthy amounts of some important minerals like zinc, magnesium, copper, iron, and manganese.

See the table below for in depth analysis of nutrients: Sweet corn (Zea mays var. saccharata.), raw, Nutrition Value per 100 g. (Source: USDA National Nutrient data base) Nutrient Value
86 Kcal

Principle

Percentage of RDA
4%

Energy

Carbohydrates

18.70 g

14%

Protein

3.27 g

6%

Total Fat

1.35 g

7%

Cholesterol

0 mg

0%

Dietary Fiber

2.0 g

5%

Vitamins
Folates 42 g 10.5%

Niacin

1.770 mg

11%

Pantothenic acid

0.717 mg

14%

Pyridoxine

0.093 mg

7%

Riboflavin

0.055 mg

4%

Thiamin

0.155 mg

13%

Vitamin A

187 IU

6%

Vitamin C

6.8 mg

11%

Vitamin E

0.07 mg

<1%

Vitamin K

0.3 g

2%

Electrolytes
Sodium 15 mg 1%

Potassium

270 mg

6%

Minerals
Calcium 2 mg <1%

Copper

0.054 mg

6%

Iron

0.52 mg

6.5%

Magnesium

37 mg

9%

Manganese

0.163 mg

7%

Selenium

0.6 g

1%

Zinc

0.46 mg

4%

Phyto-nutrients
Carotene- 47 g --

Carotene-

16 g

--

Cryptoxanthin-

115 g

--

Lutein-zeaxanthin

644 g

--

Selection and storage

Baby corns.

Sweet corncobs in a market.

Sweet corn is a summer season crop in the temperate regions. However, it may be cultivated around the seasons in the tropical belt. In the US markets, fresh corn ears appear on the shelves by May and lasts until September. Fresh packs in the form of cobs or processed canned kernels may also be sold frozen in the markets all around the year. The cobs are generally available as yellow, white, or bicolor seed types. One may also collect them from neighborhood retailers or for even more enthusiasts may collect from the pick-your-own farms from the local farmers. Fresh baby corns are usually come in small packages wrapped in plastic paper like button mushrooms. Choose to buy medium sized, firm, and fresh arrivals. While buying, look for the well-formed ears with light green colored tight husks and clean, just about dry golden-brown silks. Gently pull down the husk from the tip-end to check for color as well as the milk-stage of kernels. You may buy fresh-husked cobs wrapped in plastic paper. Look for the harvest date; buy only if they are fresh as the kernels soon turn sugars to starch

and lose their sweet, juicy flavor. Avoid if the husk is dry as it indicates the stock is old and hence out of flavor. Do not buy overtly matured cobs either. Once at home, use them as early as possible. If you have to store, keep them inside the refrigerator, preferably along with its husk, to maintain flavor, taste, and moisture. They stay well for up to two to three days if stored at 90 percent humidity 32 F.

Preparation and serving methods

To prepare, organic produce would not necessitate washing. Just remove the husk and silk and used as a vegetable. However, you may wash the de-husked cob in cold running water or dipping them in salt-water for about 15-20 minutes. Mop them dry using a paper towel. Sweet-corn kernels can be used much like a vegetable rather than as a grain. In general, the whole cob may be served as a main dish. If you desired so to use only kernels in cooking, then using a paring knife slice through the kernels base all along the central woody-core to separate the them. Otherwise, you may remove individual kernels with the help your thumb as in the traditional way.

Farm fresh, raw milky sweet corn can be eaten as it is even without boiled or steamed. The whole corncob may be grilled and served with salt and pepper seasoning. The whole cob may be steamed, or boiled in salt water and served with butter or oil. Boiled kernels are an excellent accompaniment in salads, pizza, pasta, risotto, stews, omelets, fried-rice, rice pulav, etc. Sweet corn soup and chowder are favorite starters in almost all corners of the world. Do not discard the water used for boiling the cob. It can be used along with onion, carrots, parsnip, celery-stalks, etc., in the preparation of delicious vegetable stock.