Sweet Corn Nutritional Value


Sweet corn is a type of corn that is harvested while the kernels are still soft and sweet. It is a popular summertime treat in the United States.

Nutritional Value

One ear of sweet corn contains about:

  • Calories: 77
  • Carbohydrates: 16 grams
  • Fiber: 2 grams
  • Protein: 3 grams
  • Fat: 2 grams
  • Vitamin C: 2.6 mg
  • Vitamin B1: 0.1 mg
  • Vitamin B6: 0.1 mg
  • Folate: 23 micrograms
  • Potassium: 166 mg
  • Magnesium: 7 mg
  • Phosphorus: 80 mg
  • Copper: 0.1 mg

Sweet corn (ข้าวโพดหวาน) is a good source of fiber. One ear of sweet corn has about 2 grams of fiber, which is more than 7 percent of the recommended daily fiber intake for women, and 5 percent for men. It is also a good source of thiamine, niacin and vitamins A, B6 and C. Sweet corn also contains several minerals, including phosphorus and potassium.

Health Benefits

Sweet corn is a good source of several nutrients, including:

  • Vitamin C: A water-soluble vitamin that acts as an antioxidant and helps to protect the body against damage from free radicals.
  • Vitamin A: A fat-soluble vitamin that is essential for vision and immune function.
  • Folic acid: A water-soluble vitamin that is important for cell growth and development.
  • Potassium: A mineral that is important for fluid balance, muscle contraction, and nerve function.
  • Magnesium: A mineral that is important for energy production, muscle contraction, and nerve function.
  • Soluble fiber: A type of dietary fiber that dissolves in water and helps to regulate bowel movements.
  • Insoluble fiber: A type of dietary fiber that does not dissolve in water and helps to add bulk to the stool.
  • The nutrient content of sweet corn can vary depending on the variety and growing conditions. Sweet corn is also a good source of thiamin, niacin, and vitamin B6.

Ways to Enjoy Sweet Corn

There are many ways to enjoy sweet corn, including:

  • On the cob: simply boil or grill the ears of corn and enjoy
  • Off the cob: cut the kernels off the cob and add to salads, soups, or other dishes
  • roasted: try roasting the ears of corn in the oven for a unique flavor
  • grilled: cook the corn on the grill for a smoky flavor
  • in a soup: add sweet corn to your favorite soup recipe

Sweet Corn Recipes

Looking for some delicious ways to enjoy sweet corn? Try one of these recipes:

  • Grilled Corn Salad: a summertime favorite
  • Sweet Corn Soup: a creamy and comforting soup
  • Roasted Corn and Black Bean Salsa: perfect for entertaining
  • Cilantro Lime Corn on the Cob: an easy and flavorful side dish

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