Corn

The average ear has 800 kernels in 16 rows.

NUTRITION

Corn is a good source of several nutrients, such as:

Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol.

Niacin is a vitamin in corn that is not easily used by the body. For this reason, many people choose to cook corn with lime to make tortillas. It makes this vitamin easy to absorb.

Folate is especially important for pregnant women. It supports cell function and tissue growth.

WAYS TO EAT AND COOK WITH CORN

Corn is everywhere - in tortillas, flour, oil, and syrup, on the cob and piled high on a plate!

Summer Corn Salad: In a large bowl, mix 4 ears of white or yellow corn, cut off the cob (about 4 cups corn kernels). Add 2 1/2 cups halved cherry tomatoes, 1 cup diced onion, 1 large diced avocado, and 1 diced jalapeño. In a separate bowl, mix 1/2 cup fresh cilantro; 1/4 cup lime, orange, or lemon juice; 2 tablespoons oil; and 1/2 teaspoon red pepper flakes (optional). Pour over the salad and mix well to combine. Season with salt and pepper to taste.

3-Can Salsa: Open, drain and rinse 1 can black beans, 1 can corn, and 1 can of diced tomatoes and chilies. Place all ingredients into a large bowl. Mix and serve with tortilla chips. Optional ingredients to mix in include 1 tablespoon of lime juice, 2 tablespoons fresh cilantro, 1 teaspoon cumin, and a tiny bit of salt and pepper to taste.

Nutrition Facts Serving size 1 cup

Amount per serving Calories 133

Total Fat 1.8g 3% Saturated Fat 0.3g 1% Polyunsaturated Fat 0.8g Monounsaturated Fat 0.5g Cholesterol 0g 0% Sodium 23.1mg 1% Potassium 320mg 9% Total Carbohydrate 30.5g 10% Dietary Fiber 3.3g 13% Sugar 5.7g Protein 4.3g 16%

Vitamin A 3% Vitamin C 17% Calcium 0% Iron 5% Vitamin D 0% Vitamin B6 10% Magnesium 10% *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.