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Index fruits & légumes


Servings and nutritional value

1 medium sized corn (103 g), boiled = 1 vegetable portion

Nutrients % Daily requirement*
Energy: 100 calories  
Fibre: 3 g 10 %
Vitamin B1: 0.096 mg 8 %
Vitamin C: 5.7 mg 10 %
Folic acid: 24 μg 10 %

Did you know?

  •  Corn contains a pair of antioxidants called lutein and zeaxanthin, which may help fight heart disease and cancer, and help prevent age-related macular degeneration (AMD), the main cause of blindness in the elderly.
  • Vitamine B1 helps make efficient use of carbohydrates – the body’s primary source of energy.

Chef's tip

  •  Serve cooked ears of corn with herb butter (made from basil, parsley or rosemary).

* Based on Dietary Reference Intakes (DRIs)
Source: Health Canada – Canadian Nutrient File (CNF)

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