Vegetable
boiled unsalted yellow corn.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
96
PROTEIN
3.4g
CARBS
21g
FAT
1.5g
FIBER
2.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories96kcal—
Protein3.4g7%
Carbohydrates21g8%
Fiber2.4g9%
Sugar4.5g9%
Total fat1.5g2%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol0mg0%
Water73.4g—
MINERALS
Sodium1.0mg0%
Potassium218mg5%
Calcium3.0mg0%
Iron0.45mg3%
Magnesium26mg6%
Phosphorus77mg6%
Zinc0.62mg6%
Copper0.05mg6%
Manganese0.17mg7%
Selenium0.20µg0%
VITAMINS
Vitamin A13µg1%
Vitamin C5.5mg6%
Vitamin D0µg0%
Vitamin E0.09mg1%
Vitamin K0.40µg0%
Thiamin (B1)0.09mg8%
Riboflavin (B2)0.06mg5%
Niacin (B3)1.7mg11%
Pantothenic acid (B5)0.79mg16%
Vitamin B60.14mg8%
Folate (B9)23µg6%
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 cup149g
1 tablespoon9.3g
1 teaspoon3.1g
1 ml0.6g
1 liter620.8g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which aids digestion and promotes a feeling of fullness.
- ✓A good source of antioxidants, particularly lutein and zeaxanthin, which are beneficial for eye health.
- ✓Provides essential B vitamins like niacin and thiamin, which are important for energy metabolism.
- ✓Contains complex carbohydrates that provide a steady release of energy.
COOKING TIPS
In the kitchen.
- 1Cut the boiled kernels off the cob to easily add them to salads, salsas, soups, or casseroles.
- 2For a smoky flavor, briefly grill or pan-sear the boiled corn on the cob with a little oil until lightly charred.
- 3After boiling, brush with melted butter or olive oil and season with salt, pepper, chili powder, or fresh herbs like cilantro.
- 4Use the leftover cobs to make a flavorful vegetable stock by simmering them in water with other vegetable scraps.
STORAGE
Keep it fresh.
- Store leftover boiled corn on the cob in an airtight container or wrapped tightly in plastic wrap in the refrigerator for 3-5 days.
- For longer storage, cut the kernels off the cob and freeze in an airtight bag or container for up to 12 months.
FAQ
Frequently asked questions.
Is boiled yellow corn healthy?
Yes, boiled yellow corn is a nutritious vegetable providing 96 calories and 3.41g of protein per 100g. It is rich in dietary fiber for digestion and contains essential B vitamins like niacin and thiamin for energy metabolism.
Is boiled yellow corn good for weight loss?
It can be a helpful part of a weight loss diet because its high fiber content promotes a feeling of fullness and satiety. However, it is relatively high in carbohydrates (20.98g per 100g), so portion control is important when managing calorie intake.
What are the main health benefits of yellow corn?
Yellow corn is particularly high in antioxidants like lutein and zeaxanthin, which support eye health and protect against macular degeneration. It also provides complex carbohydrates for steady energy and fiber to aid digestive health.
Is boiled yellow corn gluten-free?
Yes, corn is naturally gluten-free. Boiled unsalted yellow corn is safe for individuals with celiac disease or gluten sensitivities, provided it hasn't been cross-contaminated during processing or preparation.
Is yellow corn keto-friendly?
Generally, no. With nearly 21g of carbohydrates per 100g, yellow corn is considered a high-carb, starchy vegetable and is usually avoided or strictly limited on a strict ketogenic diet.
How do you boil yellow corn?
Place shucked ears of corn into a large pot of boiling water. Cook for 3 to 5 minutes until the kernels are tender and bright yellow, then drain and serve immediately for the best texture.
What does boiled unsalted yellow corn taste like?
It has a naturally sweet, mild flavor with a crisp, juicy texture. Without salt or butter, the earthy and sugary notes of the corn are more prominent, making it a refreshing side dish.
How long does boiled yellow corn last in the fridge?
Once boiled, corn on the cob or kernels can be stored in an airtight container in the refrigerator for 3 to 5 days. Ensure it has cooled completely before sealing to prevent moisture buildup and spoilage.
Can you freeze boiled yellow corn?
Yes, you can freeze it effectively. For best results, remove the kernels from the cob after boiling and cooling, then store them in a freezer-safe bag for up to 10-12 months.
Can diabetics eat boiled yellow corn?
Yes, but it should be consumed in moderation. While it contains fiber which helps manage blood sugar, it is a starchy vegetable with a medium glycemic index, so it should be factored into daily carbohydrate limits.
