Count on corn for a low-fat, low-calorie and low-sodium vegetable that’s cholesterol-free. An ear of corn contains a host of vitamins and minerals from vitamin C to zinc, and yields almost 10% of your daily requirement for fiber (similar to a slice of whole-grain bread). Corn is also a great source for B vitamins including folate, particularly important for pregnant women to help prevent birth defects, vitamin B1, or thiamine, which aids memory, and vitamin B5, or pantothenic acid, which supports metabolism and the adrenal gland.

Though both yellow and white corn have very similar nutritional profiles, yellow edges out white thanks to its carotenoids which the body converts into vitamin A. These carotenoids are the pigments in fruits and vegetables responsible for making them red, yellow and orange, and can benefit vision and support the immune system.

No-salt canned, frozen and fresh-cooked corn each has roughly the same nutritional value, so remember to include any variety of corn in your week’s recipes for a healthy diet.