Stew, steamed corn (Navajo)
Whole food · American Indian/Alaska Native Foods
This is a traditional Navajo dish of corn kernels slowly stewed until tender, creating a hearty, savory, and subtly sweet staple with a comforting, soft texture. It's a nutrient-dense food, offering a notable amount of plant-based protein and dietary fiber for its calorie count.
Calorie split: 31% protein · 38% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for its earthy, comforting flavor and satisfying texture that serves as a versatile base for many meals. It's deeply connected to Navajo culinary heritage and the significance of corn in their culture.
⚠️ Watch-outs & how to enjoy it better
The starchy nature can cause blood-sugar spikes for some, and traditional preparations may be high in sodium. To counteract this, pair it with a source of fat or protein (like beans or meat) and opt for low-sodium broth or seasoning.
Key benefits
- Good source of plant-based protein
- High in dietary fiber for digestive health
- Provides sustained energy from complex carbohydrates
- Naturally low in sugar
- Contains essential minerals like magnesium and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Navajo people have a deep spiritual connection to corn, often referring to it as 'Mother Corn,' and the planting, tending, and harvesting of it are tied to specific ceremonies and prayers.
Full nutrition (USDA data · scales with serving)
| Water | 76.0 g |
| Energy | 112 kcal |
| Energy | 470 kj |
| Protein | 8.8 g |
| Total lipid (fat) | 3.8 g |
| Ash | 0.60 g |
| Carbohydrate, by difference | 10.8 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 0.51 g |
| Sucrose | 0.34 g |
| Glucose | 0.09 g |
| Fructose | 0.07 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 6.5 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 107 mg |
| Potassium, K | 177 mg |
| Sodium, Na | 104 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.10 mg |
| Selenium, Se | 5.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.0 mg |
| Pantothenic acid | 0.40 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 9.0 ug |
| Folate, food | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.70 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.08 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 0.83 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 0.61 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.07 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.27 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.01 g |
Amino acid profile (per 100g)
Estimated from Stew, hominy with mutton (Navajo) — USDA does not publish this profile for Stew.
| Tryptophan | 0.04 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.54 g |
| Lysine | 0.43 g |
| Methionine | 0.16 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.18 g |
| Valine | 0.29 g |
| Arginine | 0.39 g |
| Histidine | 0.16 g |
| Alanine | 0.42 g |
| Aspartic acid | 0.53 g |
| Glutamic acid | 0.99 g |
| Glycine | 0.45 g |
| Proline | 0.39 g |
| Serine | 0.25 g |
FAQ
Is this the same as canned corn?
No. While both are corn, stewed Navajo corn is typically made from dried corn that has been nixtamalized (treated with an alkali like lime) and then stewed, which gives it a distinct texture and flavor compared to fresh or canned sweet corn.
What does 'nixtamalized' mean?
It's a traditional process where dried corn kernels are cooked and soaked in an alkaline solution (like lime water). This softens the kernels, makes nutrients like niacin more available, and is key for making masa for tortillas and tamales.
Can I make this with fresh corn?
You can create a similar stewed corn dish with fresh kernels, but the traditional Navajo version specifically uses dried corn that has been processed. The texture and flavor will be different but still delicious.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.12 kcal/g · 32% calories from protein · 2.3 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.