Steamed White Corn
Corn, white, steamed (Navajo)
Nutrition Facts
- Total Fat 5,18 g7%
- Saturated Fat 0,83 g4%
- Trans Fat —
- Cholesterol —
- Sodium 4 mg0%
- Total Carbohydrate 75,2 g27%
- Dietary Fiber 16,6 g59%
- Total Sugars 6,47 g
- Protein 9,72 g19%
- Vitamin D —
- Calcium 14 mg1%
- Iron 2,29 mg13%
- Potassium 532 mg11%
100g of Corn, white, steamed (Navajo) contains 386 kcal calories, 9,72g protein, and 123mg magnesium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein10%(39 kcal)
- Carbs78%(301 kcal)
- Fat12%(47 kcal)
Nutrient density
Meets ≥10% Daily Value for 14 of 24 nutrients
Moderate nutrient densityUse Steamed White Corn in your next meal plan
Melio can build a complete week of meals around Steamed White Corn (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: American Indian / Alaska Native Foods
- Steamed White Corn has a potassium-to-sodium ratio of 133:1, which is considered favorable for blood-pressure support.
- Steamed White Corn contains more fiber per 100 g than cooked oatmeal — 17 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 386 kcal | 19% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 9,72 g | 19% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 75,2 g | 27% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 5,18 g | 7% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 16,6 g | 59% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 6,47 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 4 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 532 mg | 11% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 14 mg | 1% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 123 mg | 29% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 312 mg | 25% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 2,29 mg | 13% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 3,15 mg | 29% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,23 mg | 26% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,93 mg | 40% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,83 g | 4% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 1,48 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 1,86 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0 mg | 0% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 0,8 µg | 1% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,08 mg | 7% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,07 mg | 5% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 3,31 mg | 21% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,3 mg | 6% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,29 mg | 17% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 100 µg | 25% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,3 g | — |
| Leucine | 1,04 g | — |
| Isoleucine | 0,35 g | — |
| Threonine | 0,31 g | — |
| Methionine | 0,23 g | — |
| Phenylalanine | 0,43 g | — |
| Tryptophan | 0,06 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 8,09 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated20%(0,83 g)
- Monounsaturated36%(1,48 g)
- Polyunsaturated45%(1,86 g)
Frequently asked questions about Steamed White Corn
How many calories in Steamed White Corn?
Steamed White Corn contains 386 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Steamed White Corn?
Steamed White Corn contains 4 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Steamed White Corn?
Per 100 grams, Steamed White Corn contains 9.72 g protein, 75.2 g carbohydrates, and 5.18 g total fat.
Is Steamed White Corn good for keto or low-carb?
Steamed White Corn has 75.2 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Steamed White Corn nutrition data come from?
Nutrition data for Steamed White Corn is sourced from USDA FoodData Central (FDC ID 168037). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168037/nutrients.
Diet compatibility
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Steamed White Corn
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Steamed White Corn.
3 meal ideas using Steamed White Corn
Starter templates matched to Steamed White Corn's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring steamed White Corn
Combine steamed White Corn with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Balanced lunch plate with steamed White Corn
Build a plate around steamed White Corn, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Low-sodium dinner with steamed White Corn
Roast steamed White Corn with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168037), accessed 2019-04-01.
Published: 2019-04-01
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Use Steamed White Corn in your next meal plan
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