A cob of juicy barbecued sweet corn is a summer favourite — but canned and frozen versions are just as nutritious!
Luckily sweet corn is harvested all year round, so you’ll never have any trouble getting it fresh. Canned and frozen varieties are also incredibly convenient too, and require minimal cooking prep.
Crunching into a juicy cob can be fun for all ages around the dinner table. Or if younger family members are learning to slice it neatly on their plates, it may be their chance to pick up some new table etiquette.
Super versatile, corn can be served hot off the barbie, cold in salads, made into fritters or popped into lunch boxes as a weekday snack.
As well as being gloriously tasty, sweet corn is a nutritional powerhouse. Read on!
Three reasons to put sweet corn on the menu!
It’s filling: Corn is rich in hunger-busting fibre, with one cob providing a fifth of your daily needs. Corn’s special fibre (‘resistant starch’) promotes gut health and also protects against bowel cancer.
It’s great fuel: This starchy veg has a medium glycaemic index rating, which means it’s a great addition to your salad at lunch to keep energy levels up, or at dinner to refuel after your day’s work.
It helps safeguard healthy eyes: Corn kernels get their signature yellow colour from lutein, an antioxidant pigment which can help protect your eyes from UV damage. This may reduce your risk of developing macular degeneration and blindness.
Health tip: When buying canned corn, look for no-added-salt varieties.
HFG’s top picks
Edgell No Added Salt Corn Kernels($1.95 per 420g can)
Great to toss through salads for fibre and flavour.
Per 100g: 288kJ (69cal), 2.4g protein, 1.5g total fat, 0.3g sat fat, 5.3g sugars, 2.5g fibre, 20mg sodium
Birds Eye Australian Field Fresh Corn Cobs ($4.99 per 1kg bag)
Convenient frozen cobs.
Per 100g: 385kJ (92cal), 3.5g protein, 2.9g total fat, 0.7g sat fat, 7.3g sugars, 3.3g fibre, 1mg sodium
Woolworths No Added Salt Corn Kernels($1.00 per 420g can)
Add these to fritters, frittata and savoury muffins.
Per 100g: 372kJ (89cal), 3.6g protein, 1.4g total fat, <1.0g sat fat, 7.1g sugars, 3.2g fibre, <5mg sodium
Squeeze moisture from spinach, then chop. Whisk together 2 eggs, flour and 3 tablespoons water. Stir in corn and spinach. Spray a frying pan with olive oil and set over medium heat. Cook batter, in batches, for 3 minutes each side, or until golden. Repeat to make 8 fritters in total. Poach remaining 4 eggs, and serve with the corn fritters.
Per serve: 1096kJ (262cal), 16.5g protein, 8.5g fat, 2.0g sat fat, 26.3g carbs, 3.4g sugars, 7.1g fibre, 302mg sodium, 128mg calcium, 3.2mg iron
Spray a frying pan with olive oil; set over medium-high heat. Stir-fry corn and mixed vegetables for 3 minutes, or until tender. Add the prawns and stir-fry for 3 minutes, or until cooked through. Toss through the noodles. Add 1 tablespoon of reduced-salt soy sauce and heat through for 1 minute. Garnish with chopped coriander.
Per serve: 1767kJ (423cal), 35.9g protein, 4.9g fat, 1.0g sat fat, 50.9g carbs, 12.1g sugars, 13.3g fibre, 876mg sodium, 174mg calcium, 2.1mg iron
Charred corn with coriander salsa
Time to make 20 minutes
8 corn cobs (in husks)
1 bunch coriander
juice of 2 limes
1 tablespoon pickled jalapeños
Heat a barbecue hotplate to high. Grill corn cobs, turning, for 15 minutes, or until cobs are lightly charred. Make salsa: blend coriander, jalapeños and lime juice in a food processor. Add 2 tablespoons olive oil to salsa and stir well to combine. Discard husks from grilled corn. Serve corn with salsa and lime wedges.
Per serve: 900kJ (215cal), 7.3g protein, 8.1g fat, 1.1g sat fat, 23.2g carbs, 6.8g sugars, 10.1g fibre, 172mg sodium, 22mg calcium, 2.1mg iron