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Sweetcorn
Every knowledge on vegetables, health and nutrition.
Scientific Name
Zea mays saccharata (Graminea family)Common name
Sweetcorn: Indian corn, maize
Varieties and seasons
Sweetcorn requires a lot of water, heat and space.
It is mostly confined to temperate regions, since it needs at least 500 mm of water during its growth period (around four months).
Sweetcorn adapts itself to a range of deep soils; however, it grows better in soils rich in organic matter.
Crop rotation enables farmers to alternate wheat and maize crops.
The sweetcorn we eat whole belong to the sweet varieties of the sweetcorn family. There are three types of sweetcorn families:
-Sugary Enhancer (S.E): used mainly for tinned products,
-Sugary (S.U): very little used,
-Supersweet (SH2).
Production
It is produced in the United States, Israel, Spain, France and Hungary.
Consumption
In France, Italy and Spain, sweetcorn is mostly eaten as part of a mixed salad. In the US sweetcorn is more often eaten on the cob, fresh and grilled, or in tins.
The corncobs have a limited shelf life, but sweet corn is available all around the year in metal tin.
Nutritional values (per 100 g)
Sweetcorn tinned* | Sweetcorn on the cob, cooked * | Sweetcorn on the cob, frozen* | RDI** | |
|---|---|---|---|---|
Energy | 97 kcal | 109 kcal | 95 kcal | |
Proteins | 3 g | 3.4 g | 3.2 g | |
Carbohydrates | 18.2 g | 21 g | 18.3 g | |
Fat | 1.2 g | 1.4 g | 0.8 g | |
Fibres | 2.3 g | 4.2 g | 3.8 g | 30 g |
Sodium | 304 mg | 17 mg | 5 mg | |
Potassium | 200 mg | 251 mg | 272 mg | 2,000 mg |
Phosphorus | 69 mg | 103 mg | 81 mg | 700 mg |
Vitamin B1 | 0.04 mg | 0.22 mg | 0.13 mg | 1.1 mg |
Vitamin B9 | 33 µg | 50 µg | 30 µg | 200 µg |
Lutein + Zeaxanthin*** | 832 µg | 897 µg |
* Ciqual 1995 ** Recommended Daily Intake*** USDA |
Nutritionist’s advice
Sweetcorn is rich in carbohydrates and fibre.
It is closer to leguminosae (dry vegetables) than green vegetables.
A source of fibre, it also contains vitamin B9, magnesium and phosphorus.
What is about portions...?
-a child portion : three table spoons
-an adult portion : a big fistful
Cooking and nutrition: tasty combinations
-Tomatoes, green salad and sweetcorn, sprinkled with cheese cubes: A protein-rich meal. The protein in sweetcorn, which is limited in lysin and tryptophan, is enhanced and complemented by the proteins in the cheese. The combination of these three vegetables offers a valuable range of vitamins and minerals.
-Sweetcorn, peas and ham: The perfect trio for kids. The colours and the mild, almost sweet flavours make this truly tasty and balanced meal.
