Vegetable
boiled unsalted yellow corn kernels.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
81
PROTEIN
2.5g
CARBS
19.3g
FAT
0.67g
FIBER
2.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories81kcal—
Protein2.5g5%
Carbohydrates19.3g7%
Fiber2.4g9%
Sugar3.1g6%
Total fat0.67g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water77g—
MINERALS
Sodium1.0mg0%
Potassium233mg5%
Calcium3.0mg0%
Iron0.47mg3%
Magnesium28mg7%
Phosphorus79mg6%
Zinc0.63mg6%
Copper0.05mg6%
Manganese0.16mg7%
Selenium0.70µg1%
VITAMINS
Vitamin A10µg1%
Vitamin C3.5mg4%
Vitamin D0µg0%
Vitamin E0.07mg0%
Vitamin K0.30µg0%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.06mg5%
Niacin (B3)1.3mg8%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.10mg6%
Folate (B9)35µg9%
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 cup165g
1 tablespoon10.3g
1 teaspoon3.4g
1 ml0.7g
1 liter687.5g
HEALTH BENEFITS
Why eat it.
- ✓Good source of dietary fiber, which aids digestion and promotes a feeling of fullness.
- ✓Contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
- ✓Provides essential nutrients such as B vitamins (especially folate), magnesium, and phosphorus, supporting energy production and bone health.
- ✓A source of complex carbohydrates, offering sustained energy release.
COOKING TIPS
In the kitchen.
- 1Toss into salads, salsas, or grain bowls for a pop of sweetness and texture.
- 2Sauté with butter or olive oil and spices like chili powder, paprika, or cumin for a quick and flavorful side dish.
- 3Blend into soups, chowders, or sauces to add natural sweetness and a creamy consistency.
- 4Incorporate into baked goods like cornbread, muffins, or fritters for added moisture and flavor.
STORAGE
Keep it fresh.
- Store leftover boiled corn kernels in an airtight container in the refrigerator for 3-5 days.
- For long-term storage, freeze the kernels on a baking sheet before transferring to a freezer bag to prevent clumping. They can be kept frozen for up to 12 months.
FAQ
Frequently asked questions.
Is boiled yellow corn healthy?
Yes, boiled yellow corn is a nutritious starchy vegetable. It is naturally low in fat and sodium, providing essential B vitamins, magnesium, and phosphorus which support energy production and bone health.
How many calories and carbs are in boiled yellow corn?
A 100g serving of boiled unsalted yellow corn contains approximately 81 calories and 19.3g of carbohydrates. It is considered a complex carbohydrate, offering a steady release of energy.
Is boiled corn good for weight loss?
Corn can be beneficial for weight loss because it is high in dietary fiber, which aids digestion and promotes a feeling of fullness. However, because it is a starchy vegetable, it should be consumed in moderation as part of a balanced diet.
Is boiled yellow corn gluten-free?
Yes, corn is naturally gluten-free. Boiled yellow corn kernels are an excellent carbohydrate source for individuals with celiac disease or non-celiac gluten sensitivity.
Is corn keto-friendly?
Generally, corn is not considered keto-friendly. With over 19g of carbohydrates per 100g, it is too high in starch and natural sugars to fit into a strict low-carb or ketogenic lifestyle.
What are the benefits of yellow corn for eye health?
Yellow corn contains specific antioxidants called lutein and zeaxanthin. these carotenoids help protect the eyes from oxidative damage and are linked to a reduced risk of age-related macular degeneration.
How long do boiled corn kernels last in the fridge?
Once boiled and removed from the cob, corn kernels will stay fresh in an airtight container in the refrigerator for 3 to 5 days. Always ensure they have cooled completely before refrigerating.
Can I freeze boiled corn kernels?
Yes, boiled corn kernels freeze exceptionally well. Drain them thoroughly and store them in a freezer-safe bag for up to 12 months; they can be added directly to hot dishes like soups or stews without thawing.
What do boiled unsalted yellow corn kernels taste like?
They have a mild, sweet, and slightly nutty flavor with a crisp texture. Because they are unsalted, the natural sweetness of the corn is more prominent, making them a versatile addition to both sweet and savory dishes.
Is corn a vegetable or a grain?
Corn is unique because it is botanically a grain, but when harvested and eaten fresh as kernels, it is nutritionally classified as a starchy vegetable. It provides the fiber of a vegetable along with the energy-dense carbohydrates of a grain.
