Corn on the cob is a popular summer staple enjoyed at barbecues and picnics across the globe. Its sweet, juicy kernels burst with flavor when cooked to perfection. But for those watching their calorie intake, it’s essential to understand the nutritional value of this beloved vegetable.

A 100-gram serving of corn on the cob contains approximately 86 calories. This moderate calorie content makes corn a relatively light option compared to many other side dishes. The majority of these calories come from carbohydrates, with a small amount contributed by protein and fat.

Beyond its calorie content, corn on the cob offers a range of nutrients. It provides fiber, vitamins, and minerals that contribute to a balanced diet. Understanding the calorie and nutrient content of corn can help individuals make informed choices about portion sizes and how to incorporate this tasty vegetable into their meals.

Corn Nutrition Overview

Corn on the cob is a nutritious and popular vegetable choice. A 100-gram serving of corn contains approximately 86 calories.

The macronutrient breakdown of corn is as follows:

• Carbohydrates: 19g (76% of calories)
• Protein: 3.3g (13% of calories)
• Fat: 1.4g (11% of calories)

Corn is naturally low in fat and cholesterol-free. It contains small amounts of polyunsaturated and monounsaturated fats, with minimal saturated fat.

The vegetable provides dietary fiber, contributing to digestive health. Corn also offers several essential vitamins and minerals:

• Vitamin C
• Vitamin A
• Vitamin E
• Thiamin
• Potassium (in small amounts)

Corn contains no trans fat or added sugars. The natural sugars in corn contribute to its sweet taste.

While corn is not a significant source of calcium or iron, it does provide some nutritional value in these areas. The vegetable is also sodium-free when consumed without added salt.

Corn’s nutrient profile makes it a versatile addition to a balanced diet. It can be enjoyed as a side dish or incorporated into various recipes.

Caloric Content

Corn on the cob contains approximately 90-100 calories per 100 grams. This calorie content can vary slightly depending on the specific variety and preparation method.

A medium ear of corn, typically weighing around 85 grams, provides about 90 calories. This serving size is commonly used in food databases and calorie counters.

The calorie breakdown for corn on the cob is:

• Carbohydrates: 78%
• Protein: 12%
• Fat: 9%

Corn on the cob has a relatively low calorie density compared to many other foods. This means it provides fewer calories per gram, making it a filling option for those watching their calorie intake.

Yellow sweet corn, a popular variety, offers similar caloric content. One ear of yellow sweet corn (without added butter or salt) typically contains 60-90 calories, depending on its size.

Besides calories, corn on the cob provides dietary fiber, which contributes to its nutritional value. The fiber content helps with satiety and digestive health.

When considering corn’s place in a balanced diet, it’s important to note that it falls within the grains food group. The recommended daily intake of grains varies based on individual needs and activity levels.

Serving Size and Preparation

Corn on the cob serving sizes vary based on ear size and preparation method. Different cooking techniques can impact the calorie content and nutritional value of this popular side dish.

Standard Serving Sizes

A medium ear of corn on the cob typically measures 6.75 to 7.5 inches long and contains approximately 88 calories. Smaller ears, about 5.5 to 6.5 inches, provide around 63 calories. For precise calorie counting, 100 grams of corn kernels contain 86 calories.

Nutritional values may differ slightly depending on corn variety and ripeness. A standard serving size often includes one or two ears, depending on their size and the overall meal composition.

Preparation Methods

Boiling is a common method for cooking corn on the cob. It preserves most nutrients and keeps calorie content low. Grilling can add a smoky flavor but may increase calorie count if oil or butter is used.

Steaming is another healthy option that maintains nutritional value. For a richer taste, some recipes call for corn on the cob with butter, which significantly increases calorie content. A tablespoon of butter adds about 100 calories.

Baby corn, often used in stir-fries, has fewer calories per serving due to its smaller size. Frozen corn on the cob can be a convenient option with similar nutritional value to fresh when properly prepared.

Health Benefits

Corn on the cob offers several nutritional advantages. It provides a good source of dietary fiber, which aids digestion and promotes feelings of fullness.

This vegetable contains valuable vitamins and minerals. Corn supplies vitamin C, an antioxidant that supports immune function and skin health. It also provides vitamin A, important for eye health and immune system function.

Potassium, another key nutrient in corn, helps regulate blood pressure and supports proper muscle and nerve function. The vegetable’s fiber content can contribute to heart health by helping lower cholesterol levels.

Corn contains various antioxidants, including ferulic acid and anthocyanins. These compounds may help protect cells from damage caused by free radicals.

As a complex carbohydrate, corn provides sustained energy. It can be part of a balanced diet when consumed in moderation.

While corn offers nutritional benefits, it’s important to note its calorie content. Eating corn as part of a varied diet that includes other vegetables can help ensure a wide range of nutrients.

Comparative Nutritional Analysis

Corn on the cob’s nutritional profile varies when compared to other vegetables and different corn varieties. These comparisons reveal insights into its caloric content and overall nutritional value.

Corn On The Cob Vs. Other Vegetables

Corn on the cob contains about 96 calories per 100g, making it more calorie-dense than many other vegetables. For comparison, broccoli has 34 calories, carrots 41 calories, and green beans 31 calories per 100g.

Corn provides a good balance of macronutrients. It contains 3.3g of protein per ear, which is higher than many other vegetables. Its carbohydrate content is also significant at 21g per 100g.

In terms of micronutrients, corn offers vitamins C, E, and A, as well as thiamin. It also provides dietary fiber, with 2g per 100g. This fiber content is lower than some vegetables like broccoli or Brussels sprouts, but still contributes to daily intake.

Different Varieties of Corn

Yellow sweet corn, white sweet corn, and baby corn have distinct nutritional profiles. Yellow sweet corn, the most common variety for corn on the cob, contains about 96 calories per 100g.

White sweet corn is similar in calorie content to yellow corn, but may have slightly different micronutrient levels. Baby corn, often used in stir-fries, is significantly lower in calories, with only about 26 calories per 100g.

The glycemic index of corn varies by type. Sweet corn typically has a moderate glycemic index of around 60, while other varieties may be lower or higher. This factor is important for those monitoring blood sugar levels.

Nutritional content can also be affected by preparation methods. Boiled corn retains more nutrients than grilled or fried varieties, which may add calories through added fats.

Dietary Considerations

Corn on the cob presents unique dietary considerations for certain individuals. These factors include potential allergies and its compatibility with specific eating plans.

Corn Allergies and Intolerances

Corn allergies, while relatively rare, can cause significant reactions in some people. Symptoms may range from mild discomfort to severe anaphylaxis. Individuals with corn intolerance might experience digestive issues after consuming corn products.

Those with celiac disease should note that while corn is naturally gluten-free, cross-contamination can occur during processing. It’s crucial to choose certified gluten-free corn products when necessary.

Low-Carb and Keto Diet Compatibility

Corn on the cob has a high carbohydrate content, making it challenging to incorporate into low-carb or ketogenic diets. A 100g serving of corn contains approximately 19g of total carbohydrates.

For those following strict low-carb diets, corn may quickly exceed daily carb limits. The macronutrient breakdown of corn reveals its high carb nature:

• Carbohydrates: 19g
• Protein: 3.3g
• Fat: 1.4g

While corn provides dietary fiber, its overall carbohydrate content often outweighs its benefits for those on ketogenic or very low-carb eating plans.

Enhancing Site Engagement

Food search functionality plays a crucial role in improving user experience on nutrition websites. Implementing an intuitive search bar allows visitors to quickly find information about corn on the cob calories and other foods.

A food diary feature can boost site interactions. Users can log their daily corn intake and track calorie consumption, encouraging repeat visits and longer time spent on the site.

Integrating third-party services like calorie calculators or meal planners adds value for visitors. These tools provide personalized insights based on individual dietary needs and goals.

Site traffic can increase through strategic content placement. Featuring popular topics like “Calories in Corn on the Cob” prominently on the homepage can capture user interest and encourage exploration.

Interactive elements such as quizzes or polls about nutrition facts enhance engagement. A quiz testing knowledge of corn calories per 100g can be both educational and entertaining for users.

Optimizing site speed and mobile responsiveness ensures better site experiences across devices. Fast-loading pages and easy navigation keep visitors engaged and reduce bounce rates.

User-generated content, such as recipe submissions or success stories, fosters community engagement. Encouraging users to share their favorite corn-based dishes can create a sense of belonging.

Creative Culinary Ideas

Corn on the cob offers versatile options for flavorful meals and healthier alternatives. Explore innovative recipes and nutritious substitutes to elevate your culinary experience.

Corn On The Cob Recipes

Grilled corn on the cob is a summer favorite. Brush husked corn with olive oil and grill for 6-10 minutes, turning occasionally until kernels are lightly charred. For a twist, try grilled peach and corn salsa. Combine grilled corn and peaches with peppers, cilantro, onion, and lime juice for a refreshing taco topping.

Oven-roasted corn offers a convenient indoor option. Preheat the oven to 425°F. Mix butter, parsley, garlic, salt, and pepper. Brush the mixture over corn, wrap each ear in foil, and roast on a sheet pan until tender.

For a foolproof stovetop method, bring salted water to a boil. Add shucked corn, cover, turn off heat, and let sit for 10 minutes. Remove and add your favorite toppings.

Healthy Alternatives

Cauliflower cheddar fritters provide a low-carb alternative to corn-based dishes. These crispy bites offer similar texture and satisfaction with fewer calories. Pair with a light yogurt dip for added flavor.

Whole wheat pasta with fresh vegetables creates a nutritious meal. Toss pasta with garden produce, heart-healthy olive oil, and a sprinkle of feta cheese. This dish balances complex carbohydrates with fiber and protein.

For a sweet treat, try a chocolate cherry shake. Blend frozen cherries, cocoa powder, and your choice of milk for a dessert that satisfies cravings without the high calorie content of traditional corn-based sweets.

Conclusion

Corn on the cob contains approximately 86 calories per 100 grams. This popular food provides a moderate calorie density, making it a satisfying option for many diets.

Corn offers several nutritional benefits beyond its calorie content. It supplies dietary fiber, which aids digestion and promotes feelings of fullness.

The vegetable also contains essential vitamins and minerals. These include thiamin, vitamin C, and small amounts of potassium.

Corn on the cob can be prepared in various ways. Boiling, grilling, or roasting are common cooking methods that preserve its natural sweetness and texture.

When consuming corn, individuals should consider portion sizes and preparation methods. Adding butter or salt can increase the calorie and sodium content.

Overall, corn on the cob can be part of a balanced diet. Its nutritional profile and versatility make it a popular choice for many meals and gatherings.