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Sweet Corn (1kg)
Corn provides our bodies with essential minerals such as zinc, magnesium, copper, iron and manganese.
Need to buy sweet corn? Then our sweet corn will be your best friend. Our sweet corn is directly from our farm. They are healthy, rich in fiber and many other nutrients.
Corn has several health benefits. Because of the high fiber content, it can aid with digestion. It also contains valuable B vitamins, which are important to your overall health. Corn also provides our bodies with essential minerals such as zinc, magnesium, copper, iron and manganese.
HEALTH BENEFITS OF CORN
Corn has several health benefits. Because of the high fiber content, it can aid with digestion. It also contains valuable B vitamins, which are important to your overall health. Corn also provides our bodies with essential minerals such as zinc, magnesium, copper, iron and manganese. Corn is a good source of the antioxidants carotenoids, lutein and zeaxanthin, which promote eye health. Since corn is considered a starchy vegetable, people with diabetes need to keep in mind that a ½ cup of corn (or a small ear of corn) contains 15 grams of carbohydrate and counts as one carbohydrate food choice.
Here are the nutrition facts for 3.5 ounces (100 grams) of boiled yellow corn:
- Calories: 96
- Water: 73%
- Protein: 3.4 grams
- Carbs: 21 grams
- Sugar: 4.5 grams
- Fiber: 2.4 grams
- Fat: 1.5 grams
Like all cereal grains, corn is primarily composed of carbs.
Starch is its main carb, comprising 28–80% of its dry weight. Corn also provides small amounts of sugar (1–3%) .
Sweet corn, or sugar corn, is a special, low-starch variety with higher sugar content, at 18% of the dry weight. Most of the sugar is sucrose.
Despite the sugar in sweet corn, it is not a high-glycemic food, ranking low or medium on the glycemic index (GI).
The GI is a measure of how quickly carbs are digested. Foods that rank high on this index may cause an unhealthy spike in blood sugar.
Corn contains a fair amount of fiber.
One medium bag (112 grams) of cinema popcorn boasts approximately 16 grams of fiber.
This is 42% and 64% of the Daily Value (DV) for men and women, respectively. While the fiber content of different types of corn varies, it’s generally around 9–15% of the dry weight.
The predominant fibers in corn are insoluble ones, such as hemicellulose, cellulose, and lignin.
Corn is a decent source of protein.
Depending on the variety, the protein content ranges from 10–15%.
The most abundant proteins in corn are known as zeins, accounting for 44–79% of the total protein content.
Overall, the protein quality of zeins is poor because they lack some essential amino acids
Zeins have many industrial applications, as they’re used in the production of adhesives, inks, and coatings for pills, candy, and nuts.
The fat content of corn ranges from 5–6%, making it a low-fat food.
However, corn germ, an abundant side-product of corn milling, is rich in fat and used to make corn oil, which is a common cooking product.
Refined corn oil is mainly composed of linoleic acid, a polyunsaturated fatty acid, while monounsaturated and saturated fats make up the rest.
It also contains significant amounts of vitamin E, ubiquinone (Q10), and phytosterols, increasing its shelf life and making it potentially effective at lowering cholesterol levels.
Corn may contain a fair amount of several vitamins and minerals. Notably, the amount is highly variable depending on the corn type.
In general, popcorn is rich in minerals, whereas sweet corn is higher in many vitamins.