Sale SWEETCORN COB  Sweet  Hawkes Bay Grown zoom
  • SWEETCORN COB  Sweet  Hawkes Bay Grown
  • SWEETCORN COB  Sweet  Hawkes Bay Grown
  • SWEETCORN COB  Sweet  Hawkes Bay Grown
Price: $1.70 $1.50
Ex Tax: $1.30
Product Code: VSweetCorn
Availability: In Stock
Cooking sweetcorn helps your body absorb the health benefits more easily.
Rather than boil & lose nutrients into the cooking water steam or microwave with the husk on
Remove husk & tassels, trim ends, cut as required.
Boil: Place the cob in boiling water & by the time the water has returned to boiling the corn will be cooked.
Grill: Wrap corn in aluminium foil blanch & refresh first.
Barbecue: Leave husk on.
Microwave: Leave husk on, & depending on the microwave,s power, each cob takes 2 to 3 minutes on 100%
Cool before removing husk & tassels.
Kernels: to remove kernels from a raw or cooked cob, use a sharp knife to carefully cut off the kernels & use in salads & other savoury dishes.
Sweet corn has a valuable source of fibre, protein & starch.
It has more protein than most other vegetables
Sweet corn contains a wide range of nutrients including zinc, iron, selenium, potassium, thiamin, vitamin C & some B group vitamins.

Of the phytochemicals found in corn the ones with the most interest are lutein & zeaxanthin due to their related activity in eye health.

Thiamin contributes to normal brain function & helps the body to release energy from food
Refrigerate in plastic bags & use as soon as possible
Cooking this gluten-free cereal (sweet corn) releases a phytochemical called ferulic acid, which helps protect the body from cancer. Ferulic acid is present in small amounts in most fruit & vegetables, but corn has it in abundance.
Lastly, don't hold back on the butter or olive oil at serving time. Carotenoids are fat-soluble & better absorbed where there is fat or oil in the meal.
Store at 0 degrees with a relative humidity of 90 to 100%.
Sweetcornis ethylene sensitive so store separately from ethylene producing fruit & vegetables.


Nutrition Information
Serving size:  ½ cup 87g
per serving 
% Daily
intake per
per 100g 
Energy (kJ/Cal) 464/110 5.30% 533/127  
Protein (g) 3.53 7% 4.06  
Fat, total (g) 2 2.90% 2.3  
 - saturated (g) 0.28 1% 0.32  
Carbohydrate (g) 18.1 5.80% 20.8  
 - sugars (g) 1.39 1.50% 1.6  
Dietary fibre (g) 2.7 9% 3.1 Contains dietary fibre
Sodium (mg) 0.87 trace 1  
Selenium (µg) 0.148  trace 0.17  
Vitamin C (mg) 7.83 19.6% RDI* 9 A source of vitamin C
Niacin (mg) 1.86 18.6% RDI* 2.14 A source of niacin
Thiamin (mg) 0.174 15.8% RDI* 0.2 A source of thiamin
Folate (µg) 26.97 13.5% RDI* 31 A source of folate
Potassium (mg) 243.6   280 Contains potassium
Vitamin B6 (mg) 0.139 8.7% RDI* 0.16  
Vitamin E (mg) 0.78 7.8% RDI* 0.09  
Zinc (mg) 0.87 7.2% RDI* 1  
Iron (mg) 0.78 6.5% RDI* 0.9  
Riboflavin (mg) 0.069 4% RDI* 0.08  
Vitamin A Equiv. (µg) 22.96 3% RDI* 26.39  
Calcium (mg) 3.48 0.4% RDI* 4  

Percentage Daily Intakes are based on an average adult diet of 8700 kJ 
Your daily Intakes may be higher or lower depending on your energy needs. 
*Recommended Dietary Intake (Average Adult)

Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014


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