White sweet corn is very popular in certain areas of the country and we believe we have some of the best sweet corn varieties there are to offer to the commercial grower. The tenderness and sweet flavor of many of these newer hybrids are as good as any of the other colors. Maturities of sweet corn are 100 days and many have multiple disease tolerances – something that white varieties lacked for many years.
Sweet corn is a traditional summer food served at backyard barbecues and campgrounds across the country. White sweet corn is rich in certain nutrients, and one large ear contains just 113 calories and 1.64 grams of fat. Available at most supermarkets throughout the summer months, white sweet corn is a nutritious addition to your next cookout.
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 fibers 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.
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Sweet corn is a beloved staple in many kitchens, known for its crisp texture and naturally sweet flavor. To enjoy it at its best, it's important to know how to choose and store it properly. Here are some tips to ensure your sweet corn stays fresh and delicious. Choosing the Perfect Sweet Corn Look for Green Husks: When picking sweet corn, start by checking the husks. They should be green color and tightly wrapped around the cob. If you notice any brown or dried-out husks, it's a sign that the corn isn't fresh. Feel for Firm Kernels: Give the corn a gentle squeeze through the husk. The kernels should feel firm and plump. If they’re mushy or shriveled, put that cob back – it’s past its prime. Check the Silk: The silk (those thread-like strands coming out of the top) should be slightly sticky to the touch and look fresh. Depending on the variety of sweet corn, the color can range from light to dark, so focus more on its condition rather than the specific color. Check for Insects: Look for any small holes or damaged areas on the husk. These could be signs of insect infestation. A clean, undamaged husk is what you’re aiming for. Storing Sweet Corn Refrigerate Immediately: Corn starts to lose its sweetness as soon as it’s picked, so refrigerate it as soon as possible to preserve its flavor. According to the University of Illinois Extension, corn can lose up to 50% of its sugar within 24 hours if not refrigerated. Keep the Husks On: Store the corn with the husks still on. They act as a natural protective barrier and help retain moisture. Reader testimonial: “I’ve always kept the husks on my sweet corn before storing it, and it’s remained fresh and flavorful for several days.” Use a Plastic Bag: Place the ears of corn in a plastic bag to keep them from drying out. Make sure the bag is closed tightly. Freeze for Long-Term Storage: If you can't use the corn within a few days, remove the…
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