White Corn Nutrition Facts

White Sweet Corn Nutrition Facts

White Sweet Corn is rich in certain nutrients, and one large ear contains just 113 calories and 1.64 grams of fat.

Fiber

The average diet doesn’t contain the 20 to 35 grams of fiber recommended for good health, according to the Harvard School of Public Health. Fiber supports an efficient digestive system and can help prevent constipation by keeping your stool soft and by enabling your body to have bowel movements on a regular basis. A diet that includes plenty of fiber might also cut your risk of heart disease, Type 2 diabetes, and certain types of cancer. A large ear of white sweet corn contains 3.1 grams of dietary fiber for your daily goal.

Vitamin C

Vitamin C supports your immune system, which can help reduce the number of times you catch colds and other illnesses. You also need vitamin C for the production of collagen, a connective tissue that promotes healthy bones, teeth, gums, and muscles. Collagen also aids in wound healing. Daily recommendations for vitamin C are 90 milligrams for men and 75 milligrams for women. One large ear of white sweet corn contains 7.2 milligrams of vitamin C.

Additional Benefits

One ear of white sweet corn supplies 292 milligrams of potassium toward your daily goal of 4,700 milligrams. Potassium enables your heart to beat normally and supports muscle function. You also need potassium for proper digestion and the function of your organs. The same ear of white sweet corn provides 1.93 milligrams of the 14 to 16 milligrams of niacin you require each day. Niacin plays a role in the health of your skin, nerves, and digestive system. An ear of white sweet corn supplies small doses of iron, magnesium, and folate as well.

Tips

Instead of slathering your ear of white sweet corn with butter, which contains 102 calories and 11.52 grams of fat per tablespoon, spritz it with extra-virgin olive oil and sprinkle it with fresh herbs, such as dill or cilantro. Roll your ear of corn in finely shredded low-fat Parmesan cheese and dust it with chili powder for a spicy version of this nutritious food. Squeeze lime juice over your ear of corn and sprinkle it with cayenne pepper or brush it with vinaigrette and top it with freshly chopped parsley. Because white corn is sweeter than yellow corn, use it in a variety of your favorite recipes. Cut cooked white sweet corn off the cob and combine it with boiled fingerling potatoes, scallions, olive oil, and vinegar. Season the corn with fresh herbs. Add white sweet corn kernels to a tossed green salad, pasta salad, or gazpacho recipe. Combine white corn with black beans, minced jalapenos, and a squirt of lemon juice to make a nutritious salsa that pairs well with grilled meat.