Corn on the cob is a beloved summer staple, often enjoyed with a pat of melting butter. While delicious, many people wonder about its caloric content when paired with this rich topping.

A medium ear of corn on the cob with butter contains approximately 155 calories. This includes the natural calories from the corn itself, which provides about 88 calories, plus the added calories from a typical serving of butter. The exact calorie count may vary slightly depending on the size of the corn ear and the amount of butter used.

For those watching their calorie intake, there are ways to enjoy corn on the cob with fewer calories. Using a small amount of butter or opting for lower-calorie seasonings can reduce the overall calorie count while still providing flavor. Grilling corn can also result in a slightly lower calorie content compared to boiling, with grilled corn on the cob containing around 123 calories per ear.

Nutritional Profile of Corn on the Cob with Butter

Corn on the cob with butter offers a mix of nutrients and calories. A medium ear of corn (about 6.7 to 7.5 inches long) contains approximately 88 calories on its own.

Adding a tablespoon of butter increases the calorie count by about 102, bringing the total to around 190 calories.

The macronutrient breakdown of corn on the cob with butter is:

• Carbohydrates: 72%
• Fat: 17%
• Protein: 10%

Corn provides several vitamins and minerals:

• Vitamin C
• Vitamin B6 (25% of daily value)
• Thiamin
• Potassium (8% of daily value)

It also contains small amounts of vitamin A, vitamin E, and fiber. The addition of butter increases the fat content, particularly saturated fat.

Corn on the cob with butter is relatively low in sodium and cholesterol. It contains some natural sugars, contributing to its sweet taste.

The serving size typically considered is one ear of corn. This provides a moderate amount of carbohydrates and a small protein boost.

Benefits of Corn on the Cob in Diets

Corn on the cob offers several nutritional advantages when incorporated into a balanced diet. This versatile vegetable is a good source of dietary fiber, which aids digestion and promotes feelings of fullness.

Rich in vitamins, corn provides essential nutrients like vitamin C, which supports immune function and skin health. It also contains B-vitamins such as thiamin, important for energy metabolism.

Corn supplies minerals that contribute to overall health:

• Potassium: Supports heart and muscle function
• Magnesium: Aids in bone health and energy production
• Folate: Crucial for cell growth and development

The vegetable’s low calorie content makes it a suitable option for weight management diets. A medium ear of corn contains approximately 90 calories, making it a satisfying yet relatively low-calorie choice.

Corn’s natural sweetness can help satisfy cravings without added sugars. This makes it a valuable addition to diets aimed at reducing processed food intake.

Its versatility allows for various preparation methods, from grilling to boiling, providing dietary variety without sacrificing nutritional benefits.

The Impact of Butter on Caloric Content

Butter significantly increases the calorie content of corn on the cob. A medium ear of corn contains approximately 123 calories on its own.

Adding butter introduces extra calories, fat, and other nutrients. One tablespoon of butter adds about 102 calories to the corn.

This means an ear of corn with a tablespoon of butter totals around 225 calories. The calorie increase comes primarily from the fat content in butter.

Butter is high in saturated fats and cholesterol. A tablespoon contains about 11 grams of fat, 7 of which are saturated.

It also adds a small amount of sodium to the corn. One tablespoon of salted butter contains approximately 90 milligrams of sodium.

For those watching their calorie intake, using less butter or alternatives like olive oil can reduce the caloric impact. Even a small pat of butter (about 1 teaspoon) adds 35 calories.

Key nutritional additions from 1 tablespoon of butter:

• Calories: 102
• Total fat: 11g
• Saturated fat: 7g
• Cholesterol: 31mg
• Sodium: 90mg (salted butter)

These additions can significantly alter the nutritional profile of corn on the cob, turning a relatively low-calorie vegetable into a more calorie-dense dish.

Understanding Serving Sizes

Serving sizes for corn on the cob can vary, affecting the calorie count. A typical serving is one medium ear of corn, measuring 6.75 to 7.5 inches long.

This standard serving contains approximately 88-123 calories without butter. Adding a tablespoon of butter increases the calorie count by about 102 calories.

Nutrition facts for a medium ear of corn with butter:

• Calories: 190-225
• Fat: 11-12g
• Carbohydrates: 19-23g
• Protein: 3-4g

It’s important to note that these values represent about 10% of the daily value for calories based on a 2000-calorie diet.

Larger ears of corn or additional butter will increase these numbers. Some people may consume multiple ears in one sitting, doubling or tripling the calorie intake.

When tracking nutrition, consider the size of the corn and the amount of butter used. Measure butter in teaspoons or tablespoons for accuracy.

Restaurants may serve larger portions or add more butter than homemade versions. Always check nutrition information when available.

Comparison to Other Vegetables

Corn on the cob with butter compares differently to other vegetables in terms of calorie content and nutritional value. While it offers certain benefits, it also has some distinct characteristics when compared to other common vegetables.

Corn vs Other Vegetables in Terms of Calories and Nutrition

Corn on the cob with butter contains more calories than many other vegetables. A medium ear of corn with a tablespoon of butter has approximately 225 calories. This is significantly higher than vegetables like broccoli or carrots, which typically contain less than 50 calories per serving.

In terms of nutrition, corn offers some unique benefits. It is a good source of fiber and provides essential vitamins and minerals. Corn contains vitamin A, with about 268 IU per 100g serving of cooked corn with butter.

Carbohydrate content in corn is higher compared to non-starchy vegetables. While vegetables like leafy greens have minimal carbs, corn is considered a starchy vegetable with a higher carbohydrate content.

Corn’s fiber content is notable, though not as high as some other vegetables. It provides both soluble and insoluble fiber, contributing to digestive health.

Nutritionally, corn offers a different profile than many green vegetables. It contains fewer antioxidants than leafy greens but provides more energy due to its higher calorie and carbohydrate content.

Dietary Considerations for Corn on the Cob with Butter

Corn on the cob with butter is a popular summer treat, but it’s important to be aware of its nutritional impact. A medium ear of corn contains approximately 123 calories, while a tablespoon of butter adds another 102 calories.

The fat content increases significantly with butter. Plain corn has minimal fat, but adding butter introduces saturated fat. This can affect cholesterol levels if consumed in excess.

Sodium levels in corn are naturally low. However, salted butter can increase sodium intake. Those monitoring their salt consumption should be mindful of this addition.

Corn provides dietary fiber, which aids digestion and promotes feelings of fullness. A medium ear offers about 2-3 grams of fiber.

Sugar content in corn is relatively low, with most carbohydrates coming from complex sources. This makes it a better choice than many sweeter snacks.

Serving size matters. One ear of corn with a tablespoon of butter is a reasonable portion. Overindulgence can lead to excessive calorie intake.

Corn offers valuable nutrients like vitamin C, thiamin, and potassium. The butter adds fat-soluble vitamins A, D, E, and K.

For a healthier option, consider using a small amount of butter or trying alternative toppings like herbs, spices, or a squeeze of lime juice.

Preparation and Cooking Methods

Proper preparation and cooking techniques can help preserve the nutritional value of corn on the cob while keeping calorie counts in check. Choosing healthier toppings can also enhance flavor without adding excessive calories.

Cooking Corn on the Cob to Preserve Nutrients

Boiling is a common method for cooking corn on the cob. Fill a large pot halfway with water and bring it to a boil. Add the corn and reduce heat to simmer for 6-8 minutes. This quick cooking time helps retain vitamin C and other nutrients.

Steaming is another excellent option. Place corn in a steamer basket over boiling water, cover, and cook for about 12 minutes. This method preserves more nutrients than boiling.

Roasting corn in the oven at 375°F (190°C) for approximately 35 minutes, turning twice, can enhance flavor while maintaining nutritional value. Grilling is also popular, typically taking 10-15 minutes and resulting in a slightly lower calorie count of about 123 calories per ear.

Healthy Alternatives to Butter for Corn on the Cob

While butter adds flavor, it significantly increases calorie content. A tablespoon of butter adds approximately 102 calories to corn. Consider these healthier alternatives:

• Olive oil spray: Lightly coat the corn for a heart-healthy option
• Lemon juice: Adds zest without calories
• Herbs and spices: Try paprika, chili powder, or fresh cilantro

For a creamy texture without excessive calories, use Greek yogurt mixed with herbs. This provides protein and calcium while keeping the calorie count lower than butter.

Nutritional yeast is another option, offering a cheesy flavor and B-vitamins without added fat. Experimenting with these alternatives can create delicious, lower-calorie versions of this popular side dish.

Incorporating Corn on the Cob into Meals

Corn on the cob makes a versatile and delicious addition to many meals. It pairs well with grilled meats, seafood, and other vegetables for a classic summer barbecue spread.

For a quick weeknight dinner, serve buttered corn on the cob alongside rotisserie chicken and a simple salad. The sweetness of the corn complements savory main dishes.

Try cutting the kernels off the cob to incorporate into salads, salsas, or grain bowls. This adds texture and flavor to cold dishes without the mess of eating whole cobs.

Corn on the cob can be a tasty appetizer when cut into smaller sections. Brush with butter and sprinkle with seasonings like chili powder or herbs for extra flavor.

Some popular corn on the cob recipes include:

• Mexican-style elote with cotija cheese and chili powder
• Herb-butter corn with parsley and garlic
• Bacon-wrapped corn on the cob
• Grilled corn with lime and cilantro

A typical serving size is one whole ear of corn. This provides about 1/2 cup of vegetables towards daily nutritional goals.

When selecting corn, look for bright green husks and moist, golden silk. Different types like sweet corn or bi-color varieties offer subtle flavor differences to explore in recipes.

Physical Activity and Caloric Expenditure

Physical activity plays a crucial role in balancing calorie intake from foods like buttered corn on the cob. Different exercises can help burn calories and maintain a healthy weight.

Effect of Exercise on Caloric Balance

Walking, cycling, and running are effective ways to expend calories consumed from corn on the cob with butter. A 30-minute brisk walk can burn approximately 150-200 calories for an average person. This equates to the calories in one ear of corn with a small amount of butter.

Cycling for the same duration at a moderate pace may burn 200-300 calories, potentially offsetting the intake from 1-2 ears of buttered corn. Running, being more intense, can burn 300-400 calories in 30 minutes.

The exact calorie burn varies based on factors like body weight, exercise intensity, and individual metabolism. Regular physical activity not only helps balance calorie intake but also improves overall health and fitness.

To maintain weight, aim to balance calorie intake with expenditure. For weight loss, create a calorie deficit through a combination of dietary choices and increased physical activity.

Corn on the Cob in Fast Food and Restaurant Menus

Corn on the cob is a popular side dish offered by several fast food chains and restaurants. Popeyes, Captain D’s, and KFC are among the establishments that feature this classic item on their menus.

At Popeyes, a serving of corn on the cob contains 190 calories. This portion would require approximately 17 minutes of running or 27 minutes of walking to burn off.

Captain D’s corn on the cob has slightly fewer calories at 180 per serving. It also contains 2 grams of fat and 37 grams of carbohydrates.

KFC offers a lighter option, with their corn on the cob containing just 70 calories. It has 1 gram of fat and 17 grams of carbohydrates.

It’s important to note that these calorie counts typically refer to plain corn on the cob without added butter or seasonings. Adding butter can significantly increase the calorie and fat content.

Nutritional content can vary between restaurants and serving sizes. Many fast food chains now provide detailed nutritional information for their menu items, allowing customers to make informed choices.

When comparing corn on the cob options, consider factors such as calories, fat content, and sodium levels. These can differ considerably between establishments.