Baby Corn: Tender, Low-Calorie Vegetable Rich in Fiber and Minerals
Baby corn is harvested early before kernels mature, offering a crisp texture, mild sweetness, and useful nutrients with very few calories.
What is Baby Corn?
Baby corn is the immature ear of maize, harvested when the ears are small and tender. A staple in many Asian dishes, it has a **mild, slightly sweet flavor** and **pleasant crunch**.
Nutritional Value (per 100 g, cooked)
- **Calories:** ~26 kcal
- **Carbohydrates:** ~5.9 g
- **Fiber:** ~2 g
- **Protein:** ~1.2 g
- **Vitamin C:** ~8 mg
- **B vitamins:** thiamine (B1) and folate (small amounts)
- **Minerals:** potassium, magnesium, phosphorus
Health Benefits
- **Low in calories** and fat — supportive for weight management.
- **Dietary fiber** helps digestion and satiety.
- **Potassium** supports healthy blood pressure.
- **Antioxidants** (carotenoids) contribute to cell protection.
- **Versatile and gentle** on the stomach when lightly cooked.
Potential Drawbacks
- **Canned baby corn** may contain added sodium or preservatives — rinse before use.
- People with **corn allergies** should avoid it.
- **Overcooking** softens texture and reduces vitamin content.
Culinary Uses
- Add to **stir-fries, curries, salads, and soups**.
- **Steam, grill, or roast** briefly to keep it crisp.
- Pairs well with **soy sauce, garlic, ginger, and sesame oil**.
Summary
Baby corn is a crunchy, low-calorie vegetable that brings texture and light sweetness to dishes while offering fiber and minerals.
- 1. Baby Corn
mladi kukuruz, bere se prije sazrijevanja zrna; niskokaloričan, hrskav, bogat vlaknima, vitaminima B i mineralima