Corn on the cob is a beloved summer staple enjoyed by many. Its sweet flavor and crisp texture make it a popular side dish at barbecues and family gatherings. While delicious, some may wonder about its nutritional content, particularly the calorie count.

A medium ear of boiled corn on the cob contains approximately 88 calories. This makes it a relatively low-calorie option compared to many other side dishes. Corn also provides essential nutrients like fiber, vitamins, and minerals, making it a nutritious choice for those watching their calorie intake.

Boiling is a simple and effective method for preparing corn on the cob. This cooking technique preserves much of the corn’s natural flavor and nutrients while keeping the calorie count low. Understanding the calorie content of boiled corn on the cob can help individuals make informed choices about their diet and enjoy this tasty vegetable as part of a balanced meal plan.

Nutritional Profile of Boiled Corn on the Cob

Boiled corn on the cob offers a mix of essential nutrients while being relatively low in calories. It provides carbohydrates, fiber, vitamins, and minerals in a natural, unprocessed form.

Caloric Content

A medium-sized ear of boiled corn on the cob contains approximately 88-99 calories. This makes it a moderate-calorie food that can fit into most balanced diets. The calorie content may vary slightly depending on the size of the ear and any added butter or seasonings.

Corn’s calories primarily come from its carbohydrate content. A typical ear provides about 19 grams of carbs, making it a good energy source.

Vitamins and Minerals

Boiled corn on the cob contains several important vitamins and minerals. It’s a good source of thiamin, which plays a role in energy metabolism. Corn also provides vitamins C, E, and A, contributing to immune function and antioxidant protection.

Folate, another B vitamin found in corn, is crucial for cell division and DNA synthesis. Corn contains small amounts of potassium, which supports heart and muscle function.

While not exceptionally high in any single mineral, corn offers a blend of trace minerals including iron, magnesium, and zinc.

Protein and Fiber

An ear of boiled corn provides about 3.3 grams of protein. Though not a significant protein source, it contributes to daily protein intake.

Corn contains dietary fiber, with one ear offering around 2 grams. Fiber aids digestion, promotes feelings of fullness, and supports gut health.

The combination of protein and fiber in corn can help with satiety, potentially assisting in weight management when part of a balanced diet.

Fats and Sugars

Boiled corn on the cob is naturally low in fat, containing only about 1.5 grams per ear. Most of this fat is in the form of healthy unsaturated fats.

Corn contains natural sugars, which contribute to its sweet taste. These sugars are part of the total carbohydrate content.

It’s worth noting that plain boiled corn is free from added sugars. Any additional sweetness comes from its natural sugar content.

Health Benefits

Corn on the cob offers several nutritional advantages. It provides essential vitamins, minerals, and fiber that support various aspects of health.

Digestive Health

Corn contains dietary fiber, which aids digestion and promotes gut health. One medium ear of corn provides about 2-3 grams of fiber. This fiber helps maintain regular bowel movements and feeds beneficial gut bacteria.

Corn’s fiber content may also help control blood sugar levels. It slows digestion, leading to a more gradual rise in blood glucose after meals.

The insoluble fiber in corn supports digestive health by adding bulk to stools and reducing the risk of constipation.

Vision Support

Corn contains lutein and zeaxanthin, two antioxidants that play a crucial role in eye health. These compounds accumulate in the retina and help protect against age-related macular degeneration and cataracts.

Yellow corn is particularly rich in vitamin A, which is essential for maintaining good vision. This vitamin helps the eyes adjust to changes in light and supports overall eye function.

The combination of antioxidants and vitamin A in corn contributes to long-term eye health and may help reduce the risk of vision-related issues as people age.

Heart Health

Corn offers several benefits for cardiovascular health. It contains magnesium, a mineral that helps regulate blood pressure and supports proper heart function.

The fiber in corn may help lower cholesterol levels, potentially reducing the risk of heart disease. Soluble fiber binds to cholesterol in the digestive system, helping to remove it from the body.

Corn also provides folate, a B-vitamin that helps lower homocysteine levels in the blood. High homocysteine levels are associated with an increased risk of heart disease.

Additionally, corn contains small amounts of zinc, which plays a role in maintaining a healthy immune system and may contribute to overall heart health.

Preparation and Cooking Techniques

Boiling corn on the cob is a simple yet effective method to prepare this popular side dish. The process involves cooking the corn in hot water and then draining it before serving.

Boiling Process

Start by filling a large pot with enough water to cover the corn. Add 1 tablespoon of salt to enhance the flavor. Bring the water to a rapid boil over high heat.

While the water heats, remove the husks and silks from the corn. Rinse the ears to remove any remaining debris.

Carefully place the cleaned corn into the boiling water using tongs. Cook for 5-7 minutes, depending on the size and freshness of the corn. Fresh corn typically requires less cooking time.

For added flavor, some cooks recommend adding a tablespoon of sugar to the boiling water. This step is optional but can enhance the corn’s natural sweetness.

Draining and Serving

Once the corn is cooked, turn off the heat. Use tongs to remove the ears from the water promptly to prevent overcooking.

Drain the corn thoroughly in a colander or over the sink. Be cautious of the hot steam while handling the corn.

Serve the boiled corn immediately for the best taste and texture. Butter, salt, and pepper are common toppings, but feel free to experiment with herbs or spices.

For a quick cooling method, briefly dip the hot corn in ice water. This step stops the cooking process and allows for immediate handling.

Dietary Considerations

Boiled corn on the cob offers several nutritional benefits while being low in certain dietary components. Its nutritional profile makes it suitable for various eating plans and health goals.

Sodium and Cholesterol

Boiled corn on the cob is naturally low in sodium and cholesterol. A medium ear of corn contains only about 1 mg of sodium when cooked without added salt. This makes it an excellent choice for those monitoring their sodium intake or following a low-sodium diet.

Corn on the cob is also cholesterol-free. Plant-based foods do not contain cholesterol, making corn a heart-healthy option. For individuals concerned about cardiovascular health, boiled corn can be a nutritious addition to meals without impacting cholesterol levels.

Dietary Restrictions

Boiled corn on the cob fits well into many dietary plans. It is gluten-free, making it safe for those with celiac disease or gluten sensitivity. Corn is also low in fat, with only about 1.5 grams per medium ear.

For calorie-conscious individuals, boiled corn provides approximately 90-100 calories per medium ear. This makes it a relatively low-calorie food that can be incorporated into weight management diets.

Corn is a starchy vegetable, containing about 19 grams of carbohydrates per medium ear. People following low-carb diets may need to consume it in moderation. Those with diabetes should monitor their intake and consider the impact on blood sugar levels.

Corn on the Cob Varieties

Corn on the cob comes in different varieties, each with distinct flavors and nutritional profiles. The most common type for eating off the cob is sweet corn, but there are variations in color, sweetness, and nutrient content.

Sweet Corn

Sweet corn is the most popular variety for eating as corn on the cob. It comes in yellow, white, and bicolor varieties. Yellow sweet corn has a rich, buttery flavor and contains carotenoids that give it its golden hue.

White sweet corn is known for its tender kernels and mild, sweet taste. Bicolor corn combines yellow and white kernels on the same cob, offering a blend of flavors.

Sweet corn is harvested when the kernels are still immature and full of sugars, giving it its characteristic sweetness. As the corn matures, these sugars convert to starch, reducing sweetness.

Corn Nutritional Variations by Type

Different corn varieties offer varying nutritional benefits. Yellow corn is rich in lutein and zeaxanthin, antioxidants beneficial for eye health. It also contains more vitamin A than white corn.

White corn, while lower in some nutrients, is still a good source of fiber and B vitamins. Both yellow and white corn provide similar amounts of calories, typically around 90-100 calories per medium ear.

Colored varieties like blue or purple corn contain anthocyanins, powerful antioxidants that give them their unique hues. These types often have higher protein content and lower sugar levels compared to sweet corn.

Enhancements and Alternatives

Corn on the cob can be enjoyed in various ways, from classic butter toppings to healthier alternatives. These options allow for customization while impacting the calorie and nutrient content.

With Butter

Butter is a traditional topping for corn on the cob, enhancing its flavor and adding richness. One tablespoon of butter adds approximately 102 calories to an ear of corn. This brings the total calorie count to around 225 calories for a medium-sized ear with butter.

Butter also increases the total fats in the dish. While it adds flavor, it’s important to consider portion size. Using a thin spread or measured amount can help control calorie intake.

Some variations include herb-infused butter or flavored spreads to add extra taste without significantly increasing calories.

Healthier Substitutes

For those looking to reduce calories or add variety, several healthier alternatives exist. Olive oil drizzled lightly over corn provides heart-healthy fats with fewer calories than butter.

Seasoning blends can add flavor without extra calories. Options include:

• Powdered cinnamon
• Cumin
• Coriander
• Oregano
• Pepper

Lime juice with a sprinkle of chili powder offers a zesty, low-calorie option. Fresh herbs like basil or cilantro can be chopped and sprinkled on top for added flavor and nutrients.

For a creamy texture without butter, try a small amount of mashed avocado mixed with lime juice. This provides healthy fats and fewer calories than traditional butter toppings.

Impact on Site Metrics

Providing accurate calorie information for boiled corn on the cob can positively influence site metrics. Visitors searching for this specific nutritional data are likely to find the content valuable and relevant.

Site traffic may increase as users seeking corn nutrition facts discover the page. Search engines may rank the content higher for related queries, potentially driving more organic traffic.

User engagement metrics could improve with clear, well-formatted calorie information. Time on page may increase as visitors read through the nutritional breakdown and cooking instructions.

Bounce rates might decrease if the content satisfies users’ informational needs. This could lead to improved site experiences as visitors explore related corn recipes or nutritional articles.

Third-party services like nutrition apps or recipe websites may link to the page, increasing referral traffic. This can boost the site’s authority on corn-related topics.

Social shares may increase if users find the calorie information helpful, expanding the content’s reach. Comments and discussions could rise as readers share their own corn cooking experiences or ask follow-up questions.