Raw White Sweet Corn
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 13.88 g | 5% |
| Net Carbohydrates | 11.91 g | 5% |
| Sugars | 2.35 g | 7% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 1.97 g | 7% |
| Protein | 2.35 g | 5% |
| Total Fat | 0.86 g | 1% |
| Saturated Fat | 0.13 g | 1% |
| Monounsaturated Fat | 0.25 g | - |
| Polyunsaturated Fat | 0.41 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 0.06 mcg | 0% |
| Vitamin C | 4.96 mg | 6% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 10.95 mg | 0% |
| Potassium | 197.1 mg | 4% |
| Calcium | 1.46 mg | 0% |
| Magnesium | 27.01 mg | 6% |
| Iron | 0.38 mg | 2% |
| Zinc | 0.33 mg | 3% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0%
Vitamin C
6%
Vitamin D
0%
Vitamin E
0.3%
Vitamin K
0.2%
Vitamin B1
12%
Vitamin B2
3%
Vitamin B3
8%
Vitamin B5
11%
Vitamin B6
2%
Vitamin B7
-
Vitamin B9
8%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
0.1%
Iron
2%
Magnesium
6%
Phosphorus
5%
Potassium
4%
Sodium
0.5%
Zinc
3%
Copper
4%
Manganese
5%
Selenium
0.8%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
9%
Isoleucine
7%
Valine
8%
Lysine
4%
Tryptophan
5%
Threonine
7%
Phenylalanine
9%
Methionine
7%
Histidine
7%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 63 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
10 min
Jogging
8 min
Cycling
9 min
Walking
15 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Sweet white corn, as a type of corn, is a source of dietary fiber that supports digestive health and contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health. According to Healthline and Medical News Today, corn also provides vitamin C and is naturally gluten-free, though its starch content may lead to blood sugar spikes.
1. Is Corn Healthy? Nutrition, Benefits, Risks
Source: Medical News Today, 2019
Summary: Sweet white corn, as a type of corn, offers nutritional benefits such as antioxidants and dietary fiber, supports digestion, and is gluten-free, though concerns exist regarding its role as a dietary filler and the prevalence of GMO varieties.
2. Is Corn Good for You? Nutrition Facts and More
Source: Healthline, 2018
Summary: Sweet white corn, as a type of corn, contains beneficial nutrients like fiber that support digestive health and may help lower blood sugar levels, but its high starch content can elevate blood sugar levels; the eye-health-supporting antioxidants like lutein and zeaxanthin that corn is known for are concentrated in yellow varieties, not the white variety.
Read More: https://www.healthline.com/nutrition/is-corn-good-for-you
3. Simon: Pubs: 97hort0012 : Usda Ars
Source: USDA ARS
Summary: Sweet white corn, unlike yellow corn which is abundant in carotenoids, is not specifically mentioned as a source of these pigments, though carotenoids themselves are important for human health as provitamin A precursors and antioxidants that may protect against certain diseases.
4. Is Corn Good for You?
Source: Cleveland Clinic
Summary: Sweet white corn, as a type of corn, contributes to improved gut health through its insoluble fiber and may help lower cholesterol; the vision-protecting lutein and zeaxanthin content corn is also known for is concentrated in yellow varieties, not the white variety.
Read More: https://health.clevelandclinic.org/benefits-of-corn
5. Processed and Prepared Corn Products as Sources of Lutein and Zeaxanthin: Compositional Variation in the Food Chain.
Source: PubMed
Summary: Sweet white corn, as a widely consumed food, is a type of corn, but the lutein and zeaxanthin content that makes corn a source of these important carotenoids is concentrated in yellow varieties, not white.
Read More: https://pubmed.ncbi.nlm.nih.gov/17995903/
