Corn, white, steamed (Navajo): Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Sweet and tender white corn, gently steamed, a fundamental and revered food in Navajo culture, often enjoyed simply or as a versatile ingredient.
Per 100g reference serving, Corn, white, steamed (Navajo) provides 386 kcal of energy, 9.72g protein (10% of calories), 75.2g total carbohydrates (78% of calories, including 16.6g dietary fiber and 6.47g sugars), and 5.18g total fat (12% of calories).
Vitamins Profile in Corn, white, steamed (Navajo) (Per 100g)
Track how Corn, white, steamed (Navajo) contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin K (Phylloquinone) | 0.8 µg | 0.7% DV |
| Vitamin B1 (Thiamin) | 0.08 mg | 6.7% DV |
| Vitamin B2 (Riboflavin) | 0.067 mg | 5.2% DV |
| Vitamin B3 (Niacin) | 3.31 mg | 20.7% DV |
| Vitamin B5 (Pantothenic Acid) | 0.3 mg | 6% DV |
| Vitamin B6 (Pyridoxine) | 0.289 mg | 17% DV |
| Total Folate (Vitamin B9) | 100 µg | 25% DV |
| Natural Food Folate | 100 µg | 25% DV |
Minerals & Electrolytes in Corn, white, steamed (Navajo) (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.29 mg | 12.7% DV |
| Calcium (Ca) | 14 mg | 1.1% DV |
| Magnesium (Mg) | 123 mg | 29.3% DV |
| Potassium (K) | 532 mg | 11.3% DV |
| Zinc (Zn) | 3.15 mg | 28.6% DV |
| Phosphorus (P) | 312 mg | 25% DV |
| Copper (Cu) | 0.231 mg | 25.7% DV |
| Manganese (Mn) | 0.926 mg | 40.3% DV |
| Sodium (Na) | 4 mg | 0.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.069 g | 4.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.79 g | 12.8% DV |
| Monounsaturated Fat (MUFA) | 1.48 g | 4.9% DV |
| Polyunsaturated Fat (PUFA) | 1.86 g | 9.3% DV |
| Saturated Fat (SFA) | 0.83 g | 4.1% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 1.04 g | 34.8% DV |
| Isoleucine (BCAA) | 0.354 g | 23.6% DV |
| Lysine | 0.302 g | 14.4% DV |
| Methionine | 0.231 g | 23.1% DV |
| Tryptophan | 0.056 g | 14% DV |
| Phenylalanine | 0.429 g | 28.6% DV |
| Threonine | 0.305 g | 27.7% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Corn, white, steamed (Navajo) contains 386 calories (kcal), 9.72g of protein, 75.2g of carbohydrates (16.6g fiber, 6.47g total sugars), and 5.18g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Corn, white, steamed (Navajo) has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 1.75 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Corn, white, steamed (Navajo): None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Corn, white, steamed (Navajo) by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.