Trader Joe’s Mexican corn is a popular frozen side dish option sold exclusively at Trader Joe’s grocery stores. It features grilled corn on the cob that has been seasoned with a zesty Mexican-inspired blend of spices and lime juice. Many people enjoy Mexican corn for its sweet yet savory flavor profile that pairs well with a variety of dishes like fajitas, tacos, quesadillas, and more. When watching your calorie intake, it’s important to understand the nutritional content of the foods you eat, including prepared frozen items like Trader Joe’s Mexican corn. In this article, we’ll provide a detailed overview of the calories and other nutrients found in Trader Joe’s Mexican corn to help you make informed dietary choices.
Nutrition Facts for Trader Joe’s Mexican Corn
Trader Joe’s Mexican corn is very low in calories and fat while providing some key nutrients like vitamin C and iron. Let’s take a look at the full nutrition facts for a 3.5 oz (100g) serving of Trader Joe’s Mexican corn:
Calories
There are 104 calories in a 3.5 oz serving of Trader Joe’s Mexican corn.
Since the typical ear of corn weighs around 5-7 oz, you can estimate total calories by adjusting for portion size. So for a 6 oz ear, there would be about:
104 calories per 3.5 oz x (6/3.5) = 186 calories per ear of corn.
This means that Trader Joe’s Mexican corn is a low-calorie side dish option. For comparison, a plain ear of corn with no seasoning would have around 90 calories per 6 oz ear. The seasoning adds minimal calories.
Macronutrients
– Total Fat: 0.6g
– Saturated Fat: 0.1g
– Sodium: 213mg
– Carbohydrates: 25g
– Fiber: 3g
– Sugars: 4g
– Protein: 3g
The corn itself provides 25g of starchy carbs that offer energy with 3g of filling fiber. There is minimal fat at just 0.6g. The protein content is about 3g.
Vitamins and Minerals
– Vitamin C: 18% DV
– Iron: 4% DV
– Potassium: 4% DV
Trader Joe’s Mexican corn provides good amounts of immune boosting vitamin C at 18% DV as well as iron and potassium. Vitamin C helps your body absorb the iron from plant-based foods.
Calorie Comparison to Other Frozen Corn Options
To put the 104 calories per 3.5 oz serving into context, let’s compare it to a few other popular frozen corn choices:
Trader Joe’s Mexican Corn vs. Plain Frozen Corn
– Trader Joe’s Mexican Corn: 104 calories per 3.5 oz
– Plain Frozen Corn: 83 calories per 3.5 oz
The seasoning blend adds about 21 more calories compared to plain frozen corn.
Trader Joe’s Mexican Corn vs. Green Giant Mexicorn
– Trader Joe’s Mexican Corn: 104 calories per 3.5 oz
– Green Giant Mexicorn: 150 calories per 3.5 oz
Green Giant Mexicorn has 46 more calories per serving compared to Trader Joe’s.
Trader Joe’s Mexican Corn vs. Birds Eye Roasted Corn
– Trader Joe’s Mexican Corn: 104 calories per 3.5 oz
– Birds Eye Roasted Corn: 120 calories per 3.5 oz
Birds Eye Roasted Corn has 16 more calories than Trader Joe’s Mexican corn.
So Trader Joe’s Mexican corn has fewer calories than most other seasoned frozen corn options, with only plain frozen corn being lower in calories.
Low Calorie Serving Ideas for Trader Joe’s Mexican Corn
Here are some tips for enjoying Trader Joe’s Mexican corn as part of a low calorie meal:
– Use it in place of chips with salsa, guacamole, or bean dip for a veggie swap.
– Mix it into a salad with greens, black beans, cotija cheese, and cilantro lime dressing.
– Stuff it into tacos or burritos along with lean protein and veggies.
– Pair it with chicken fajitas or fish tacos.
– Enjoy it as a low calorie side to grilled chicken or fish.
– For a vegetarian main, top it with sauteed peppers, onions, and quinoa.
Try this tasty and nutritious taco salad recipe:
| Ingredient | Calories |
|---|---|
| 3 cups chopped romaine lettuce | 24 |
| 1/2 cup black beans, rinsed and drained | 115 |
| 1/4 cup pickled red onions | 10 |
| 1 ear Trader Joe’s Mexican corn, kernels cut off | 185 |
| 2 tbsp crumbled cotija cheese | 80 |
| 1 tbsp chopped cilantro | 1 |
| 2 tbsp lime juice | 8 |
| 1 tsp olive oil | 40 |
| Total Calories | 463 |
Thisflavorful 463 calorie taco salad provides 28 grams of filling fiber plus a variety of vitamins and minerals. It can be a nutritious light main meal.
Nutritional Benefits of Trader Joe’s Mexican Corn
Beyond being low in calories, Trader Joe’s Mexican corn provides some other nutritional perks:
Vitamin C
With 18% DV of immune boosting vitamin C per serving, this corn can help you meet your daily vitamin C needs. Vitamin C also aids iron absorption.
Fiber
A 3.5 oz serving contains 3 grams of dietary fiber. This aids digestion and helps keep you feeling full.
Antioxidants
Corn contains beneficial plant compounds like lutein and zeaxanthin which have antioxidant properties.
Iron
You get 4% DV for iron, which supports red blood cell formation. Pairing the corn with iron-rich beans or lentils can further boost your meal’s iron content.
So beyond being low in calories, Trader Joe’s Mexican corn provides valuable nutrition.
Storing and Reheating Trader Joe’s Mexican Corn
To safely store and reheat Trader Joe’s Mexican corn:
– Store unopened package in freezer at 0°F until ready to use.
– Once opened, rewrap tightly in plastic wrap and use within 2-3 months for best quality.
– To reheat, microwave individual ears for 2-3 minutes until hot and steaming.
– You can also reheat in oven at 400°F for 10-15 minutes.
Proper storage and reheating will maintain both food safety and quality.
Conclusion
Trader Joe’s Mexican corn is a delicious frozen side option with ample nutrition and minimal calories at just 104 per 3.5 oz serving. It contains far fewer calories than most other seasoned frozen corn choices. Enjoy Trader Joe’s Mexican corn paired with lean proteins, salads, tacos, and more as part of an overall healthy diet. Proper storage and reheating will ensure you safely enjoy this tasty corn’s maximum flavor and nutritional benefits.