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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, tender local maize is a nutritious whole grain. It is rich in dietary fiber for digestive health, contains antioxidants like lutein and zeaxanthin for eye health, and provides essential B vitamins that support energy metabolism.
A 100g serving contains approximately 119.98 calories and 22.69g of carbohydrates. It also provides 3.57g of protein and is very low in fat at just 1.4g.
It can be beneficial for weight management because its high fiber content promotes a feeling of fullness, which helps reduce overall calorie intake. However, since it is a starchy grain, it should be consumed in moderate portions as part of a balanced diet.
Yes, maize is naturally gluten-free. It is an excellent energy source for individuals with celiac disease or those who have non-celiac gluten sensitivities.
No, it is generally not considered keto-friendly. With over 22g of carbohydrates per 100g, it is too high in starch to fit within the strict daily carb limits of a ketogenic diet.
It is most commonly boiled in salted water for 5-10 minutes or steamed until the kernels are soft. It can also be roasted over an open flame or grilled to bring out a smoky, charred flavor.
Tender local maize has a mild, sweet, and slightly nutty flavor. Compared to mature maize, it is juicier, less starchy, and has a crisp, milky texture when bitten.
tender local maize is a versatile ingredient found in cuisines around the world. With 119.98 calories per 100g and 3.57 grams of protein, it's a nutritious addition to many dishes.
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View all grain →Discover 0 recipes featuring tender local maize with step-by-step instructions.
Browse recipes →Store it in its husk in the refrigerator to prevent it from drying out. For the best flavor, consume it within 2-3 days, as the natural sugars begin to convert into starch shortly after harvest.
Look for bright green, tight husks and moist, golden-brown silks. If you pierce a kernel with your fingernail and it releases a milky liquid, the maize is fresh and tender.
Yes, very fresh tender maize can be eaten raw. It is sweet and crunchy, making it a popular addition to fresh salads and salsas, though cooking it slightly can make the nutrients more accessible.