By: Jacqueline Gomes, RDN, MBA
Corn is one of summer’s simplest, purest pleasures. But just how healthy is it? I think you’ll be surprised just how easily this sweet vegetable can support a healthy diet and lifestyle.
- One plain ear of corn has about 100 calories and 3 grams of fiber which can help keep you fuller, longer.
- If quarantine has come with some unwanted pounds, choosing more high fiber foods can help support a healthy weight.
- The insoluble fiber in corn supports digestion and helps keep you regular.
- Sweet corn is loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision!
Eat Well Tips:
Corn is a versatile vegetable that many people enjoy! Steamed, grilled, sauteed or just plain Jane it’s a delicious vegetable that can be added to salads or enjoyed on its own.
If you’re in a pinch and need something quick, frozen corn is just as healthy and fresh.
Fresh Sweet Corn Salad
Prep: 10 minutes
- 4 medium ears fresh corn, husked, or 10 oz. frozen whole-kernel corn, thawed
- 1 teaspoon olive oil
- 1 cup thin strips orange bell pepper
- 1 cup thinly sliced red onion
- ½ teaspoon kosher salt
- ¼ teaspoon ground pepper
- 2 tablespoons thinly sliced fresh basil for garnish
- Cut corn kernels from cobs to get 2 cups.
- Heat oil in a 10-inch skillet over medium heat. Add the corn, bell pepper, and onion. Cook, stirring, until the bell pepper and onion are tender-crisp, about 5 minutes. Season with salt and pepper.
- Serve the salad warm or chilled. (Before chilling, drain the vegetables.) Sprinkle with basil before serving, if desired.
Nutrition Facts Serving Size: 3/4 Cup:
Per Serving: 104 calories; 155 mg sodium. 21 g carbohydrates; 3 g fiber; 8 g sugar; 3 g protein