Boiled Corn on the Cob
茹でとうもろこし
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Sweet corn on the cob is a favorite summer snack at Japanese preschools, and it needs almost nothing: just water, a little salt, and about ten minutes. Boiling the cob in lightly salted water brings out the natural sweetness without making it salty, which is exactly what small children like. In preschool kitchens we cut the cobs into short pieces so little hands can hold them, and for the youngest children we halve those pieces lengthwise so the kernels are easy to bite off.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 75 gcorn
Seasonings
- to tastesalt
Directions
- 1
Cut the corn into equal pieces (roughly 1/6 of a cob for children under 3, 1/4 of a cob for children 3 and up).
- 2
Fill a pot with water and bring it to a boil.
- 3
Add salt equal to 0.5% of the weight of the boiling water, add the corn, and boil for about 10 minutes.
- 4
For children under 3, cut the pieces in half lengthwise so they are easier to eat.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 256.5 kcal | 513 kcal | 256.5 kcal |
| Protein | 6.5 g | 12.9 g | 6.5 g |
| Fat | 3.8 g | 7.5 g | 3.8 g |
| Carbohydrates | 53 g | 105.9 g | 53 g |
| Fiber | 6.8 g | 13.5 g | 6.8 g |
| Salt equivalent | 0 g | 0 g | 0 g |
| Calcium | 4.5 mg | 9 mg | 4.5 mg |
| Iron | 1.5 mg | 3 mg | 1.5 mg |
| Potassium | 217.5 mg | 435 mg | 217.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 256.5 kcal | 6.5 g | 3.8 g | 53 g | 6.8 g | 0 g | 4.5 mg | 1.5 mg | 217.5 mg |
| 1 adult serving | 513 kcal | 12.9 g | 7.5 g | 105.9 g | 13.5 g | 0 g | 9 mg | 3 mg | 435 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
