White Corn Nutrition & Uses

by John Staughton (BASc, BFA) last updated -

Adding white corn to your diet is a great way to increase fiber intake and provides a number of other health benefits as an easy alternative to traditional corn.

What is White Corn?

White corn is a variety of sweetcorn, which is very popular in the summer months for its unique and unexpected flavor. This type of corn has about 400 kernels per ear of corn and is tightly wrapped in pale green or white leaves that form the husk. Unlike yellow corn, the window for harvesting this type of corn is slightly more narrow, as the kernels will become harder and more doughy once they pass peak ripeness. When harvested correctly, however, the kernels are succulent and sweet, perfect for a summer barbecue or a savory-sweet snack. [1]

What many people don’t know is that corn is primarily classified by the amount of starch that it contains, as this can determine what use the corn is best suited for. White corn has a relatively low level of starch, and much of it has been converted to sugar, providing the unmistakable flavor of this corn variety. Yellow corn, on the other hand, isn’t much different from white corn, although it does contain a higher level of beta-carotene, which provides the corn with its famous color. This beta-carotene means that more vitamin A is available for those who eat this colorful variety. [2]

Close-up of raw white corn with ears on a wooden table

Adding white corn to your diet is a great way to increase your fiber intake. Photo Credit: Shutterstock

Nutrition Facts

Corn, sweet, white, cooked, boiled, drained, without salt
Serving Size :
Water [g]72.84
Energy 97
Energy [kJ]408
Protein [g]3.34
Total lipid (fat) [g]1.41
Ash [g]0.7
Carbohydrate, by difference [g]21.71
Fiber, total dietary [g]2.7
Sugars, total including NLEA [g]7.73
Sucrose [g]6.02
Glucose (dextrose) [g]0.7
Fructose [g]1.02
Starch [g]4.47
Calcium, Ca [mg]2
Iron, Fe [mg]0.55
Magnesium, Mg [mg]31
Phosphorus, P [mg]92
Potassium, K [mg]252
Sodium, Na [mg]3
Zinc, Zn [mg]0.54
Copper, Cu [mg]0.06
Manganese, Mn [mg]0.21
Selenium, Se [µg]0.8
Vitamin C, total ascorbic acid [mg]6.2
Thiamin [mg]0.09
Riboflavin [mg]0.05
Niacin [mg]1.67
Pantothenic acid [mg]0.75
Vitamin B-6 [mg]0.13
Folate, total [µg]20
Folate, food [µg]20
Folate, DFE [µg]20
Choline, total [mg]29.1
Carotene, beta [µg]1
Vitamin A, IU [IU]2
Lutein + zeaxanthin [µg]43
Vitamin E (alpha-tocopherol) [mg]0.09
Vitamin K (phylloquinone) [µg]0.4
Fatty acids, total saturated [g]0.2
16:0 [g]0.19
18:0 [g]0.01
Fatty acids, total monounsaturated [g]0.37
18:1 [g]0.37
Fatty acids, total polyunsaturated [g]0.6
18:2 [g]0.59
18:3 [g]0.02
Tryptophan [g]0.02
Threonine [g]0.13
Isoleucine [g]0.13
Leucine [g]0.36
Lysine [g]0.14
Methionine [g]0.07
Cystine [g]0.03
Phenylalanine [g]0.16
Tyrosine [g]0.13
Valine [g]0.19
Arginine [g]0.14
Histidine [g]0.09
Alanine [g]0.3
Aspartic acid [g]0.25
Glutamic acid [g]0.66
Glycine [g]0.13
Proline [g]0.3
Serine [g]0.16
Sources include : USDA [3]

Corn, both white and yellow varieties, are widely recommended in weight loss diets, as well as for lowering blood pressure, improving digestion, and improving the strength of the immune system – provided you don’t cover your ear of white corn with butter and salt!

White Corn Nutrition

The nutritional profile of white corn is somewhat surprising, as it contains about 1.5 grams of fat in a large ear of corn, but only 115 calories. However, this corn also has a very high level of dietary fiber, at 3 grams per ear, as well as a good amount of potassium, vitamin C, iron, magnesium, various B vitamins, copper, selenium, and phosphorous, among others. [4]

White Corn Uses

There are many popular ways to use white corn in our daily diet, including a very traditional way – roasting or steaming the ears of corn. At that point, spraying some olive oil and sprinkling herbs on the ear is an excellent way to enjoy it, without adding a lot of excess calories or fats. Some people prefer to shuck the corn and remove all of the kernels, which can be added to both hot and cold dishes, including vegetable salads, soups, stews, and curries. [5]

Another popular way to prepare white corn is to boil the ears of corn, as this will help to retain as much of the flavor as possible; from there, you can eat the corn raw or remove it from the ear to be used in other dishes.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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