Corn

Corn has been a staple crop in North America for thousands of years, and was introduced to Europe after colonization. Grain corn was originally the corn that everyone ate, something that is not solely used as cattle feed. Sweet corn, the corn we all know and love, has only been popular since the American Civil War period.

Ontario corn grows three types: normal, sugar-enhanced, and supersweet. Sugar content is traditional types range from 9 to 16%, while enhanced range from 12 to 44%.

  • Miracle
  • Kandy Korn
  • Earlyvee
  • Flavorvee
  • Escalade
  • Silver Queen
  • Phenomenal
  • Seneca
  • Champ
  • Horizon
  • Extra Early Supersweet
Corn is a great source of folate, and contains fibre, vitamin C, niacin, and thiamine.
Ripe corn has a bright green and moist husk, with dark and moist silk. Pick ones that you have feel the kernels through the husk!
Cook corn as soon as you can, as the natural sugar declines after picking.

Keep in a moist and cool area, and use within two or three days.

Corn can be boiled, steamed, barbecued, and ever microwaved!

Boil young cobs for 3 to 4 minutes and mature cobs for 5 to 7 minutes.

Steam corn for 7 to 11 minutes, depending on size.

Barbecuing takes longer: soak four large cobs with green husks in cold water for at least 30 minutes. Trim off any loose husk strands and grill over medium-high heat for 20 minutes. Turn frequently!

cobs of corn
Seasonal Availability
July to October

Nutrition per 250mL sweet corn (87 g), boiled:

Nutrient Value
Calories 82
Protein 3 g
Carbohydrates 19 g
Total Sugar 3 g
Total Dietary Fibre 2.0 g
Total Fat 1 g
Calcium 2 mg
Iron 0.5 mg
Sodium 8 mg
Potassium 209 mg
Magnesium 26 mg
Vitamin C 4 mg

Provided by Health Canada