Vegetable
boiled unsalted yellow corn on cob.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
94
PROTEIN
3.1g
CARBS
22.3g
FAT
0.74g
FIBER
2.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories94kcal—
Protein3.1g6%
Carbohydrates22.3g8%
Fiber2.8g10%
Sugar3.6g7%
Total fat0.74g1%
Saturated fat0.11g1%
Trans fat0g—
Cholesterol0mg0%
Water73.2g—
MINERALS
Sodium4.0mg0%
Potassium251mg5%
Calcium3.0mg0%
Iron0.61mg3%
Magnesium29mg7%
Phosphorus75mg6%
Zinc0.63mg6%
Copper0.05mg6%
Manganese0.14mg6%
Selenium0.70µg1%
VITAMINS
Vitamin A12µg1%
Vitamin C4.8mg5%
Vitamin D0µg0%
Vitamin E0.08mg1%
Vitamin K0.40µg0%
Thiamin (B1)0.17mg14%
Riboflavin (B2)0.07mg5%
Niacin (B3)1.5mg10%
Pantothenic acid (B5)0.25mg5%
Vitamin B60.22mg13%
Folate (B9)31µg8%
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.
- ✓Rich in dietary fiber, which aids in digestion and promotes satiety.
- ✓Good source of antioxidants, particularly lutein and zeaxanthin, which support eye health.
- ✓Provides essential B vitamins like thiamin (B1) and folate (B9), crucial for energy metabolism and cell function.
- ✓Contains minerals such as magnesium and phosphorus, which are important for bone health and energy production.
COOKING TIPS
In the kitchen.
- 1After boiling, brush with melted butter or olive oil and season with salt, pepper, chili powder, or fresh herbs like cilantro.
- 2For a smoky flavor, place the boiled cobs on a hot grill for a few minutes, turning occasionally until lightly charred.
- 3Cut the kernels off the cob to easily incorporate them into salads, salsas, soups, or casseroles.
STORAGE
Keep it fresh.
- For best quality, consume immediately. To store, let the cobs cool completely, wrap tightly in plastic wrap or place in an airtight container, and refrigerate for up to 4 days.
- For longer storage, cut the kernels off the cooled cob and freeze them in an airtight container or freezer bag for up to 12 months.
FAQ
Frequently asked questions.
Is boiled yellow corn on the cob healthy?
Yes, boiled yellow corn is a nutritious vegetable that provides dietary fiber, B vitamins, and essential minerals like magnesium. It is particularly rich in antioxidants like lutein and zeaxanthin, which are known to support eye health.
How many calories and carbs are in boiled yellow corn?
A 100g serving of boiled yellow corn contains approximately 94 calories and 22.33g of carbohydrates. It also provides about 3.11g of protein and is very low in fat, containing less than 1 gram per serving.
Is boiled yellow corn good for weight loss?
Corn can be beneficial for weight loss because its high fiber content promotes satiety, helping you feel full for longer periods. However, because it is a starchy vegetable with 22g of carbs per 100g, it should be eaten in moderation as part of a balanced diet.
Is boiled yellow corn gluten-free and vegan?
Yes, plain boiled yellow corn is naturally gluten-free and vegan. It is a safe and healthy option for individuals with celiac disease or those following a strict plant-based diet, as long as no butter or animal-based seasonings are added.
Is boiled yellow corn keto-friendly?
Generally, no. Because corn is high in starch and contains over 22g of carbohydrates per 100g, it is usually avoided on a strict ketogenic diet where daily carb intake is limited to 20-50g.
How do you properly boil corn on the cob?
Bring a large pot of water to a boil, add the shucked corn, and cook for 3 to 5 minutes until the kernels are tender and bright yellow. Avoid overcooking, as this can cause the kernels to become tough and lose their natural sweetness.
What does boiled unsalted yellow corn taste like?
Boiled yellow corn has a naturally sweet, mild flavor and a crisp, juicy texture. Without salt or butter, the primary taste is the natural sugar of the kernels, which is more pronounced in yellow varieties compared to white corn.
How long does boiled corn on the cob last in the fridge?
Once cooked, boiled corn on the cob can be stored in an airtight container or wrapped tightly in foil and kept in the refrigerator for 3 to 5 days. For the best flavor and texture, it is best consumed within 2 days.
Can you freeze boiled corn on the cob?
Yes, you can freeze boiled corn. After boiling, quickly cool the cobs in an ice bath, pat them dry, and store them in freezer-safe bags for up to 10 months. You can freeze them whole or cut the kernels off the cob before storing.
What are the specific health benefits of the fiber in corn?
The dietary fiber in corn aids in digestion by adding bulk to the stool and preventing constipation. It also acts as a prebiotic, supporting the growth of healthy gut bacteria and helping to regulate blood sugar levels.
