Introduction
Corn on the cob is a tasty and popular summer treat. Whether you’re enjoying it at a backyard barbecue or as a snack, it’s essential to know the nutritional value of this vegetable and how it can fit into your diet. In this article, we’ll discuss the number of calories in a corn cob, its nutritional value, and how you can incorporate it into a low-calorie diet.
The Nutritional Facts of Corn Cob: How Many Calories Does it Contain?
A typical serving of corn on the cob is one medium ear. According to the USDA, one medium ear of corn on the cob with no butter or salt contains around 77-83 calories. This amount may be higher when butter or salt is added to the corn. Corn on the cob also contains fiber, protein, and essential vitamins and minerals such as vitamin C, thiamin, and folate. Additionally, corn on the cob is low in fat, with most of the calories coming from carbohydrates.
10 Easy Ways to Cut Calories While Enjoying Corn On the Cob
If you’re trying to cut calories while still enjoying this delicious vegetable, there are simple ways to do so. Here are ten easy ways to reduce the calorie intake from corn on the cob:
- Use low-fat butter or margarine
- Avoid excess salt or sugar
- Try grilling or boiling instead of adding oil or butter
- Replace regular butter with garlic and lemon juice
- Season with herbs such as cilantro or parsley instead of using salt
- Use lime juice instead of salt for a tangy flavor
- Try lime-chili seasoning for a spicy twist
- Use low-sodium broths to boil the corn instead of plain water
- Substitute non-fat Greek yogurt for butter or mayonnaise
- Avoid toppings such as bacon bits or cheese
Corn on the Cob vs. Other Snacks: Which is the Healthier Option?
Corn on the cob is a healthier snack compared to other snacks such as chips, crackers, or candy bars. A medium ear of corn on the cob contains fewer calories and is a good source of fiber, making it a satisfying snack. Choosing corn on the cob over other snacks brings additional health benefits such as essential vitamins and minerals.
How to Incorporate Corn on the Cob in Low-Calorie Diets
Corn on the cob can be an excellent addition to low-calorie diets due to its high fiber content. Here are a few healthy and satisfying recipes:
- Summer Corn Salad: Combine boiled and cut off corn kernels with cherry tomatoes, diced red onions, cilantro, and lime juice for a fresh and healthy salad.
- Corn and Quinoa Salad: Boil corn on the cob and cut off kernels. Mix with boiled quinoa, chopped bell peppers, and vinaigrette for a tasty and filling salad.
- Mexican Street Corn: Grill or boil a medium ear of corn. Brush with a mixture of non-fat Greek yogurt, lime juice, and chili powder. Sprinkle with low-fat feta cheese and cilantro for a delicious snack with less than 150 calories per serving.
- Corn Chowder: Simmer boiled corn kernels with non-fat milk, onion, garlic, and chicken or vegetable broth. Add herbs such as thyme or basil for extra flavor for a hearty soup that’s less than 200 calories per serving.
Is Grilled Corn on the Cob a Good Choice for Dieters?
Grilled corn on the cob is an excellent choice for dieters as long as it’s prepared correctly. Avoid using oil or butter while grilling and instead brush with low-fat butter or non-fat Greek yogurt mixed with lime juice or herbs. Grilling corn on the cob can also help bring out the natural sweetness of the vegetable, making it a delicious and healthy snack.
Conclusion
Corn on the cob is a tasty and healthy snack that can be a part of any diet. With only around 83 calories per medium ear, it’s a low-calorie option packed with essential vitamins, minerals, and fiber. By following our tips and recipes, you can enjoy this delicious vegetable without any guilt while still staying on track with your diet and health goals.