Sweet Corn Spotlight

A Tasty Summer Favorite with Healthy Benefits

Nothing says summer quite like fresh sweet corn! Whether you enjoy it on the cob, in a salad, or added to soup, sweet corn is a delicious way to add flavor and nutrition to your meals.

Why Sweet Corn Is Good for You

Sweet corn is packed with nutrients that support healthy aging.

One medium ear of sweet corn provides approximately:

•  Calories: 90–100

• Carbohydrates: 21 grams

• Fiber: 2–3 grams

• Protein: 3 grams

• Fat: 1–2 grams

Important Nutrients

Fiber

• Supports healthy digestion.

• Helps you feel full longer.

• May help manage cholesterol levels.

Vitamin C

• Supports the immune system.

• Helps the body heal wounds.

• Acts as an antioxidant to protect cells.

Lutein & Zeaxanthin

• Natural plant compounds that help protect eye health.

• May reduce the risk of age-related vision problems.

Potassium

• Helps maintain healthy blood pressure.

• Supports muscle and nerve function.

B Vitamins

• Help your body turn food into energy.

• Support healthy brain and nervous system function.

Healthy Ways to Enjoy Sweet Corn

• Grill or boil corn without adding too much butter.

• Sprinkle with herbs, pepper, or a squeeze of lime.

• Add kernels to salads, soups, salsa, or whole-grain pasta dishes.

• Mix corn with black beans, tomatoes, and avocado for a colorful side dish.

Shopping & Storage Tips

• Choose ears with bright green husks and fresh-looking silk.

• Store corn in the refrigerator and enjoy within 1–2 days for the sweetest flavor.

• Fresh, frozen, and no-salt-added canned corn are all nutritious choices.

Did You Know?

Sweet corn is considered a whole grain when eaten as a fresh vegetable, making it a unique food that provides both vegetables and whole-grain nutrition.

Healthy Reminder

If you have diabetes, enjoy sweet corn as part of a balanced meal. Pair it with lean protein (such as chicken or fish) and plenty of non-starchy vegetables to help maintain steady blood sugar levels.

Recipe Idea: 

Fresh Summer Corn Salad

Ingredients

• 2 cups cooked sweet corn kernels

• 1 cup cherry tomatoes, halved

• ½ cucumber, diced

• 2 tablespoons chopped fresh basil

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• Black pepper to taste

Directions: 

Combine all ingredients, toss gently, and chill before serving. Enjoy as a refreshing side dish with grilled chicken or fish.