Know what’s on your plate
White corn
Calories & nutrition facts
steamed, navajo
Nutrition facts
Per 100 g% DV- Calories 386 kcal —
- Protein 9.7 g 19%
- Carbohydrate 59 g 21%
- Fat 5.2 g 7%
- Saturated fat 0.8 g 4%
- Fibre 17 g 59%
- Sugars 6.5 g —
- Sodium 4 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 0 mg 0%
- Vitamin E 0 mg 0%
- Vitamin K 0.8 µg 1%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 3.3 mg 21%
- Pantothenic acid (B5) 0.3 mg 6%
- Vitamin B6 0.29 mg 17%
- Folate (B9) 100 µg 25%
Minerals
- Calcium 14 mg 1%
- Iron 2.3 mg 13%
- Magnesium 123 mg 29%
- Phosphorus 312 mg 25%
- Potassium 532 mg 11%
- Zinc 3.2 mg 29%
- Copper 0.23 mg 26%
- Manganese 0.93 mg 40%
Similar foods
- White corn graincooked, drained, without sugar111 kcal / 100 g
- Sweet white cornon or off the cob, boiled, drained98 kcal / 100 g
- White cornmealnavajo398 kcal / 100 g
- Steamed corn stewnavajo112 kcal / 100 g
- Dried cornnavajo386 kcal / 100 g
- White sweet corncooked, boiled, drained, without salt97 kcal / 100 g
- Blue corn mushwith ash, navajo54 kcal / 100 g
- Cornboiled, microwaved or steamed, drained92 kcal / 100 g
- Blue cornmealnavajo398 kcal / 100 g
Questions about White corn
Is white corn the same as sweetcorn?
No. White corn usually means a starchy grain with pale kernels, often sold dried; sweetcorn is harvested young and eaten as a tender vegetable. Dried white corn needs soaking and a long simmer, while sweetcorn cooks quickly.
How do you cook dried white corn?
Rinse the kernels, soak them overnight in plenty of water, then drain and simmer in fresh water until tender, usually about 1½–3 hours. Keep them covered with water and add salt near the end; older kernels can take longer.
What is white corn used for in hominy and masa?
To make hominy, dried kernels are treated with food-grade lime (calcium hydroxide), then rinsed thoroughly; this process loosens their skins and changes their flavour and texture. Hominy can be simmered in stews, while ground nixtamalised corn makes masa for tortillas and tamales.
What dishes can you make with white corn?
Cooked whole kernels work well in posole, soups and stews, or simply tossed with herbs and vegetables. Ground masa is used for tortillas, tamales and arepas; the exact preparation varies between food traditions.
How should you store dried white corn?
Keep it in an airtight container in a cool, dry cupboard, away from heat and moisture. Once cooked, refrigerate it promptly in a covered container and use within three to four days, or freeze it for longer storage.
Can you use white cornmeal instead of white corn?
Not for a dish that needs whole, chewy kernels: cornmeal cooks into a soft porridge or batter. For tortillas or tamales, use masa harina rather than ordinary cornmeal, since masa harina is made from nixtamalised corn.
Is white corn high in fibre?
Yes. A 100 g portion provides 17 g of fibre, so it is high in fibre; a smaller serving of cooked kernels provides less.
Source: USDA FoodData Central 168037 · per 100 g · carbohydrate per EU label, fibre excluded
