Vegetable
boiled unsalted white corn.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
97
PROTEIN
3.3g
CARBS
21.7g
FAT
1.4g
FIBER
2.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories97kcal—
Protein3.3g7%
Carbohydrates21.7g8%
Fiber2.7g10%
Sugar7.7g15%
Total fat1.4g2%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol0mg0%
Water72.8g—
MINERALS
Sodium3.0mg0%
Potassium252mg5%
Calcium2.0mg0%
Iron0.55mg3%
Magnesium31mg7%
Phosphorus92mg7%
Zinc0.54mg5%
Copper0.06mg7%
Manganese0.21mg9%
Selenium0.80µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C6.2mg7%
Vitamin D0µg0%
Vitamin E0.09mg1%
Vitamin K0.40µg0%
Thiamin (B1)0.09mg8%
Riboflavin (B2)0.05mg4%
Niacin (B3)1.7mg10%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.13mg8%
Folate (B9)20µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup157g
1 tablespoon9.8g
1 teaspoon3.3g
1 ml0.7g
1 liter654.2g
HEALTH BENEFITS
Why eat it.
- ✓Good source of dietary fiber, which aids in digestion and promotes satiety.
- ✓Contains antioxidants like lutein and zeaxanthin, which support eye health.
- ✓Provides complex carbohydrates for a steady release of energy.
- ✓A source of essential minerals such as magnesium and phosphorus, important for bone health and energy metabolism.
COOKING TIPS
In the kitchen.
- 1Add boiled corn kernels to salads, salsas, soups, or grain bowls for a sweet flavor and pleasing texture.
- 2After boiling, lightly char the corn on a grill or in a hot skillet to develop a smoky, roasted flavor.
- 3Toss warm boiled corn with butter, lime juice, and chili powder for a simple and flavorful side dish.
- 4Puree boiled corn with a little vegetable broth or cream to create a base for a creamy corn soup or sauce.
STORAGE
Keep it fresh.
- Store leftover boiled corn in an airtight container in the refrigerator for 3-4 days.
- For longer storage, cut kernels off the cob, freeze them on a baking sheet, then transfer to a freezer bag for up to 8 months.
FAQ
Frequently asked questions.
Is boiled white corn healthy?
Yes, boiled white corn is a nutritious vegetable that provides complex carbohydrates for steady energy. It is a good source of dietary fiber, which aids digestion, and contains essential minerals like magnesium and phosphorus for bone health.
How many calories and carbs are in boiled white corn?
A 100g serving of boiled unsalted white corn contains approximately 97 calories and 21.71g of carbohydrates. It also provides 3.34g of protein and a low fat content of 1.41g.
Is boiled white corn good for weight loss?
It can be beneficial for weight loss when eaten in moderation because its high fiber content promotes satiety, helping you feel full for longer. However, because it is a starchy vegetable, it should be balanced with lower-calorie leafy greens.
Is boiled white corn gluten-free?
Yes, white corn is naturally gluten-free. It is an excellent carbohydrate source for individuals with celiac disease or those following a gluten-free diet.
Is boiled white corn keto-friendly?
No, boiled white corn is not considered keto-friendly. With 21.71g of carbohydrates per 100g, it is too high in starch to fit within the typical daily carb limits of a ketogenic diet.
How do you boil white corn to keep it healthy?
To maintain its nutritional profile, boil shucked corn in plain water for 3 to 5 minutes until tender. Avoid adding salt or butter during the cooking process to keep the sodium and saturated fat levels at zero.
What does boiled white corn taste like?
White corn is known for its sweet, mild, and creamy flavor. Compared to yellow corn, it often has a more delicate sweetness and a slightly more tender texture.
How long does boiled white corn last in the refrigerator?
Boiled white corn can be stored in an airtight container in the fridge for 3 to 5 days. For the best texture, keep the corn on the cob until you are ready to eat it.
Can you freeze boiled white corn?
Yes, you can freeze it. For the best results, cut the boiled kernels off the cob, let them cool completely, and store them in a freezer-safe bag for up to 12 months.
Does boiled white corn provide any benefits for eye health?
Yes, white corn contains antioxidants such as lutein and zeaxanthin. These specific compounds are known to support eye health and may help protect against age-related macular degeneration.
