Nutritional Value and Health Benefits of Sweet Corn

Sweet corn is high in fiber, niacin, folate and some vitamin A. Folate has been found to prevent neural-tube birth defects and current research suggests that it helps to reduce the risk of heart disease and stroke. Fiber, of course, helps to keep the intestinal track running smoothly.


Nutrition Facts

(Serving size: 1 ear yellow sweet corn )

  • Calories 83.16
  • Protein 2.56 grams
  • Carbohydrates 19.3 grams
  • Dietary Fiber 2.15 grams
  • Potassium 191.73 mg
  • Vitamin A 167 IU
  • Niacin 1.24 mg
  • Folate 35.73 mcg


Preparation and Serving

Traditionally, boiling is the way to prepare corn on the cob. However, it can be steamed, grilled, roasted, and even microwaved. When boiling sweet corn, do not add salt to the boiling water as it only serves to toughen the kernels as does overcooking.

To shuck corn, pull the husks down the ear and snap off the stem at the base. Under cold running water, rub the ear in a circular motion to remove the silk or use a stiff vegetable brush. To remove corn from the cob, you will need a sharp paring knife.

Place the shucked ear on a plate, large end down. Starting at the tip of the ear, run the knife straight down to the stem end leaving about 1/4 inch of the kernel on the cob. This prevents cutting off the tough cob fibers. Rotate the ear and cut until all the kernels have been removed. Now, using the back of the knife, gently scrape down the entire cob to remove the milk left behind.


Home Preservation

Freezing is the best method for preserving the quality of sweet corn. Although it cans fairly well, it must be processed in a pressure canner for extremely long periods of time. Corn can also be pickled into corn relish.


To Freeze Sweet Corn on the Cob

  • Select only tender, freshly gathered corn in the milk stage. Husk and trim the ears, remove silks and wash in cold water.
  • Water blanch small ears (1 1/4 inches or less in diameter) 7 minutes, medium ears (1-1/2 inches in diameter or more) 9 minutes.
  • Cool in an ice water bath for approximately the same amount of time as blanching. Cool completely to prevent a "cobby" taste.
  • Drain and package in gallon-size zip closure freezer bags.
  • Push excess air from the bags, seal and freeze. Leave space between each bag until frozen.


To Freeze Sweet Corn Whole Kernel Corn

  • Water blanch corn on the cob for 4 minutes.
  • Cool promptly in ice water for 4 minutes.
  • Drain and cut corn from the cob.
  • Cut kernels from the cob about two-thirds the depth of the kernels.
  • Package in zip closure freezer bags or rigid containers leaving 1/2 inch head space.


Flavor Enhancements

Smothering corn with butter and salt is the traditional way of serving corn on the cob. Instead, try squeezing on fresh lemon or lime juice or brush with olive oil and sprinkle on your favorite dried herb blend. Fresh herbs, dried herbs and spices used to enhance the flavor of corn include thyme, paprika, chives, lemon balm and chervil. Garlic powder also creates a nice flavor boost as well as freshly ground black pepper.

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