- Naturally high in fibre
- A high protein food as 21% of its calories come from protein
- A source of potassium
- A source of phosphorus
- A source of vitamin B1
Nutritional Information
Nutrient | Raw Corn on the Cob | Cooked Corn on the Cob | Cooked Corn Kernels | |
Energy | kJ | 229 | 280 | 470 |
Kcal | 54 | 66 | 111 | |
Protein | g | 2 | 2.5 | 4.2 |
Carbohydrate | g | 9.9 | 11.6 | 19.6 |
Fat | g | 1 | 1.4 | 2.3 |
Preparing & Using
Corn is widely used in cuisines of all types. Corn on the cob should be cooked in plenty of boiling, salted water until tender. They need only be served with melted butter and salt. Baby sweetcorn cobs can be stir-fried and eaten whole.
Corn on the cob can also be grilled, roasted,barbecued and steamed. The kernels can be stir-fried and add colour to salads. They can be used to make soup such as chicken and sweetcorn soup or added to vegetable soups and stews as well as being served as a vegetable on its own or mixed with others such as peas.
Flavours and ingredients that go well with corn include peppers, beans, rice, chicken, eggs, fish,(tuna) lemon, lime, sesame, fennel, thyme,coriander, beansprouts, feta cheese, goat’s cheese, scallops, chicken, peas and bacon.
Looking for recipe inspiration? Why not try this wholesome chicken and sweetcorn chowder.