1 serving (100 grams) contains 96 calories, 3.4 grams of protein, 1.5 grams of fat, and 21.0 grams of carbohydrates.
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Nutrition Information
Calories |
192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3 g | 3% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 30 mg | 1% | |
| Total Carbohydrates | 42 g | 15% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 12.6 g | ||
| protein | 6.8 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 6 mg | 0% | |
| Iron | 1 mg | 5% | |
| Potassium | 540 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Steamed corn
Steamed corn, which is the result of gently cooking corn kernels or cobs over steam, has its origins in the Americas where corn (Zea mays) was first domesticated. It is a popular dish in various cuisines, from North and South American to Asian and African. Nutritionally, steamed corn is a rich source of dietary fiber, carbohydrates, and essential vitamins like vitamin C, B vitamins (like folate), and minerals such as potassium and magnesium. A single cup of steamed corn (about 165g) contains approximately 125 calories, 27g of carbohydrates, 4g of protein, and 2g of fat, while being free of cholesterol. It also contains natural antioxidants like lutein and zeaxanthin, which benefit eye health.
Health Benefits
- Rich source of dietary fiber (3.6g per cup) which promotes healthy digestion and prevents constipation.
- Contains lutein and zeaxanthin, carotenoids that support eye health and reduce the risk of macular degeneration.
- Provides 15% of the daily recommended intake of vitamin C per cup, boosting immune function and supporting collagen production.
- High in folate (approximately 19% of the daily recommended intake per cup), which is crucial for red blood cell formation and preventing neural tube defects during pregnancy.
- Offers potassium (350mg per cup), an electrolyte that aids in maintaining healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store fresh corn in the husk in the refrigerator for up to 3 days. To extend freshness, blanch and freeze corn kernels or whole cobs for up to 6-8 months.
Common Questions About Steamed corn Nutrition
Is steamed corn high in protein?
Steamed corn contains about 3.3 grams of protein per 100 grams, which is moderate but not considered a high-protein food compared to sources like beans or meats. It is primarily a carbohydrate-rich food, making it less ideal for those requiring protein-dense options.
Can I eat steamed corn on a keto diet?
Steamed corn is not ideal for a keto diet due to its carbohydrate content. A 100-gram serving has approximately 19 grams of carbs, which can quickly exceed daily limits for those following strict keto guidelines. It's better suited for moderate or high-carb diets.
What are the health benefits of steamed corn?
Steamed corn is rich in dietary fiber, supporting digestion and gut health, and contains essential nutrients like vitamin B6, folate, and potassium which aid in energy metabolism and heart health. It’s also a source of antioxidants like lutein and zeaxanthin, which promote eye health.
How much steamed corn should I eat in a serving?
A typical serving size of steamed corn is 1 ear or 100 grams, which contains around 96 calories. This portion provides a balanced amount of fiber and nutrients without exceeding calorie or carb limits, making it suitable for most diets.
How does steamed corn compare to boiled or roasted corn?
Steamed corn retains more nutrients like vitamins and antioxidants compared to boiling, which can cause nutrient loss in water. Roasted corn may offer a deeper flavor but can involve added fats. Steaming is a healthier preparation method, balancing nutrition and taste.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
