Sweet Corn Zea mays
Nutrition Facts: It is speculated that sweet corn
is derived from wild corn native to
Serving Size = 1 c cooked the lowlands of the Andes
Calories – 177
Proteins (g) – 5.4 Mountains of South America. It
Carbohydrates (g) – 41 wasn’t until the late 1700s that the
Fiber (g)– 4.6 Native Americans began growing
Fat (g) – 2
Vitamin A (I.U) – 356 sweet corn.
Thiamin (mg) – 0.4 Sweet corn breeding over the
Riboflavin (mg) – 0.1 years has selected for varieties that
Niacin (mg) – 2.6 Storage Tips
Vitamin C (mg) – are high in sugar making them
Folate (mcg) – 75.4 sweet. In the process, much of the Sweet corn should be
Potassium (mg) – 408 refrigerated immediately and
nutritional benefits of the ancestral
corn have been lost. The eaten soon after purchase as its
“supersweet” varieties available quality deteriorates rapidly
today convert their sugar to starch after harvest. Leave the husks
Sweet corn is a good
source of more slowly than the older on until you are ready to
carbohydrates, B supersweet varieties and the prepare the corn to retain
vitamins and fiber. moisture in the ear.
Yellow corn also “sugary enhancer” varieties.
contains carotinoids. Supersweet corn can be yellow,
white, or bicolored. Cooking Tips
Remove the husks and silks
prior to cooking. A vegetable
What to Look for When
brush will aid in the removal of
Purchasing stubborn silk. If you find a
You should shop early in the worm or two in the ear, there’s
day to get the freshest sweet corn no reason to discard the entire
available. Look for corn with husks ear, simply remove the portion
that are bright green and have with the worm. You may cut
Sweet corn is available
well-filled ears with plump the kernels from the cob or cook
from July through
kernels. The kernels at the tip of the cob intact.
the ear should be smaller than the Corn can be steamed,
rest—large kernels indicate corn boiled, or roasted. Older sweet
that is overly mature. corn can be added to soups,
Avoid corn with under- stews, casseroles, quiches, and
developed kernels, wilted or dried other cooked dishes.
Provided to you by husks, brown kernels, or depressed
http://www.hort.wi areas on the kernels.
sc.edu/freshveg/C ▸Vegetable salad with peppers
& onions & topped with a
ble%20Fact%20Shee ▸Grilled with olive oil & cumin.