Sweetcorn picture

Sweet corn is a type of maize, which was first cultivated in North and South America. Corn had enormous significance to the native Indians of the whole continent. It was by far their most important food and was used for their shelters, fences and as jewellery.

Corn is easy to prepare and cook and tastes its best when cooked fresh. It is available fresh on the cob but is commonly purchased frozen. Frozen or tinned corn kernels are used in many kitchens. Corn is a good carbohydrate food and is a source of niacin, which is only made available if the corn is cooked in alkaline water. Therefore add a little bread soda to the water. This is the only vegetable to which bread soda should be added as many other vitamins are destroyed by alkaline conditions. Niacin in other vegetables is completely available and does not require alkaline conditions for its release.

Nutritional Value

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 2.0 2.5 4.2
Carbohydrate g 9.9 11.6 19.6
Fat g 1.0 1.4 2.3

A good source of…

Nutrient Raw Corn on the Cob Cooked Corn on the Cob Cooked Corn Kernels
Fibre One Tick
Vitamin A One Tick
Vitamin C One Tick
Folic Acid One Tick

For more information on nutrition and the details given above, check out our nutrition page.

Preparing and 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. They are used in many oriental dishes.

Corn on the cob can also be grilled, roasted,barbecued and steamed. The cob can be smoked for extra flavour. 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.

Kernels can be used in sandwiches, rolls, wraps, filo pastry, pasties, pies, and panini as part of the filling and mixed with salad vegetables, peppers,cheese, dressing and so on. They are used in Tex Mex dishes such as enchiladas, dips, salsas and fajitas. Corn is added to chowders, stuffing,egg dishes, savoury crepes and used in vegetarian meals and tapas. In oriental foods they are used in curries and in soup, in starters and in main courses.

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.


For some Sweetcorn recipes, visit the Bord Bia website here

Chicken and Sweet Corn Chowder

Use either cooked chicken fillets or the remains of a roast chicken. See Traditional Roast Chicken for a quick stock recipe.

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Singapore Beef with Spinach

Easy, speedy and delicious.

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