Ask a Dietitian

Fresh sweet corn picked before maturity like what you get on the cob is a vegetable.  Dry corn kernels like popcorn is a grain.  An ear of corn is comprised of the husk which covers the golden kernels and their silk threads.

Nutrition

One medium ear of corn contains approximately 1/2c kernels, which is considered 1 vegetable serving. It contains 74 kcal, 2g fibre, 2.5g protein, 16g carbs, some beta-carotene, Vitamin C, and the antioxidants lutein, zeaxanthin and ferulic acid, a potent antioxidant.

In BC we often see Peaches and Cream corn in July and then later in the season we see triple sweet Jubilee right through to October.

Buying

Choose cobs of corn that have bright green husks and fresh looking silks. Open the husk to check for tightly packed plump kernels that go from larger at the bottom to smaller at the top.  If the kernels are large at the top it is a sign of overmaturity.

Storing

Be sure to keep corn cool as warmth causes the sugar content of corn to turn to starch and the corn to be less sweet.  If you don’t plan to cook the corn the day you bought it, store it in the refrigerator.  Keep it in the husk to maintain moisture content.

Cooking

There are many ways to cook fresh sweet corn. These are some of our favourites:

Boiling

Bring a large pot of water to boil. Add corn, cover and cook for 5-7 minutes until kernels are tender. Salt should not be added to the cooking water as it will toughen the corn. Sprinkle it on after the corn is cooked or better yet, add lime juice and chili powder or rub the corn with raw garlic.

Microwaving

Place the ear of corn with 2 layers of husk in the microwave and cook on high for 2 minutes.  Use a pot holder to remove from the oven and chop off the last 1 cm of corn and the tem end.  Hold the tip of the corn at the silk thread end and gently shake the corn out of its’ husk.

Barbecuing

Soak corn in the husks in water for about half an hour prior to cooking. Trim silks and grill turning frequently for about 20-25 minutes on medium heat.