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[N]extrient

Corn White (Steamed (navajo))

SR Legacy·Comprehensive Reference Data

Corn, white, steamed (Navajo)

American Indian/Alaska Native Foods

A 100g serving covers 59% of the daily recommended Dietary Fiber, making Corn White (Steamed (navajo)) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (9.7g), fat (5.2g), and carbohydrates (75.2g) per 100g. Corn White (Steamed (navajo)) packs 386 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 4mg of sodium, Corn White (Steamed (navajo)) is naturally very low in sodium and suitable for sodium-restricted diets. Corn White (Steamed (navajo)) provides 16.6g of dietary fiber per 100g (59% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Corn White (Steamed (navajo)) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories386KCAL
Protein9.7G
Fat5.2G
Carbs75.2G
Fiber16.6G

Calorie Distribution

386kcal
  • Protein10%9.7 g
  • Fat12%5.2 g
  • Carbs78%75.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water8.1G
Energy386KCAL
Protein9.7G
Total lipid (fat)5.2G
Carbohydrate, by difference75.2G
Fiber, total dietary16.6G
Total Sugars6.5G
Vitamin C, total ascorbic acid0MG
Thiamin0.08MG
Riboflavin0.07MG
Niacin3.3MG
Vitamin B-60.29MG
Folate, total100UG
Vitamin E (alpha-tocopherol)0MG
Vitamin K (phylloquinone)0.80UG
Calcium, Ca14.0MG
Iron, Fe2.3MG
Magnesium, Mg123MG
Phosphorus, P312MG
Potassium, K532MG
Sodium, Na4.0MG
Zinc, Zn3.1MG
Copper, Cu0.23MG
Manganese, Mn0.93MG
Energy1616kJ
Ash1.8G
Sucrose4.3G
Glucose1.1G
Fructose1.0G
Lactose0G
Maltose0G
Galactose0G
Starch45.8G
Pantothenic acid0.30MG
Folate, food100UG
Tocopherol, beta0MG
Tocopherol, gamma0MG
Tocopherol, delta0MG
Tocotrienol, alpha0MG
Tocotrienol, beta0MG
Tocotrienol, gamma0MG
Tocotrienol, delta0MG
Vitamin K (Dihydrophylloquinone)0UG
Fatty acids, total saturated0.83G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 15:00G
SFA 16:00.65G
SFA 17:00.005G
SFA 18:00.13G
SFA 20:00.03G
SFA 22:00.01G
Fatty acids, total monounsaturated1.5G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.007G
MUFA 17:10G
MUFA 18:11.5G
MUFA 20:10.02G
Fatty acids, total polyunsaturated1.9G
PUFA 18:21.8G
PUFA 18:30.07G
PUFA 18:3 n-3 c,c,c (ALA)0.07G
PUFA 18:3 n-6 c,c,c0G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40G
Tryptophan0.06G
Threonine0.30G
Isoleucine0.35G
Leucine1.0G
Lysine0.30G
Methionine0.23G
Cystine0.14G
Phenylalanine0.43G
Tyrosine0.20G

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Nutrient Highlights

  • Corn White (Steamed (navajo)) is a excellent source of Fiber (59% DV) — see top foods ranked by Fiber
  • Corn White (Steamed (navajo)) is a excellent source of Magnesium (29% DV) — see top foods ranked by Magnesium
  • Corn White (Steamed (navajo)) is a excellent source of Zinc (29% DV) — see top foods ranked by Zinc
  • Corn White (Steamed (navajo)) is a good source of Protein (19% DV) — see top foods ranked by Protein
  • Corn White (Steamed (navajo)) is a good source of Iron (13% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 532mg of potassium per 100g, individuals on a renal diet should moderate their intake of Corn White (Steamed (navajo)). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Corn White (Steamed (navajo)) is naturally low in sodium at 4mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 1% (#83 of 8,262)
  • Magnesium: top 6% (#496 of 8,262)
  • Potassium: top 8% (#661 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories386
% Daily Value*
Total Fat 5.2G7%
Cholesterol 0mg0%
Sodium 4.0MG0%
Total Carbohydrate 75.2G27%
Dietary Fiber 16.6G59%
Total Sugars 6.5G
Protein 9.7G19%
Vitamin D 0mcg0%
Calcium 14.0MG1%
Iron 2.3MG13%
Potassium 532MG11%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168037.

View on USDA FoodData Central →