Introduction
It’s summertime, and no summer cookout is complete without a good ‘ol corn on the cob. Whether you roast it, grill it, or boil it, this delicious snack has been a staple at backyard barbecues for years. But have you ever paused for a moment to think about how many calories there are in a single ear of corn? If you’re watching your diet or trying to keep track of your calorie intake, this is essential information. In this article, we’ll explore everything you need to know about the calories in corn on the cob, as well as its nutritional benefits.
Nutritional Information and Health Benefits
Corn on the cob is more nutritious than you might think. One ear of corn (about 90 grams) contains approximately:
- Calories: 77
- Carbohydrates: 17 grams
- Protein: 3 grams
- Fat: 1 gram
- Fiber: 2 grams
- Vitamin C: 10% of the Daily Value (DV)
- Thiamin (Vitamin B1): 15% of the DV
- Folate (Vitamin B9): 10% of the DV
- Magnesium: 7% of the DV
It is important to note that the nutritional value of corn may vary slightly depending on the variety and how it is cooked.
Corn is also rich in antioxidants, including lutein and zeaxanthin. These compounds may help to improve eye health and reduce the risk of chronic diseases such as cancer and heart disease. The fiber in corn can also support digestive health and help to reduce cholesterol levels.
Counting Calories in Corn on the Cob
A single ear of corn typically contains around 77 calories, making it a relatively low-calorie snack or side dish. However, the calorie count can vary depending on how it is prepared.
Boiling or steaming corn on the cob is the healthiest preparation method and does not add any additional calories. However, if you add butter, salt, or other seasonings, the calorie count will increase. For example, one tablespoon of butter adds around 100 calories, meaning that a buttered ear of corn could contain up to 177 calories.
Grilling or roasting corn on the cob is another popular preparation method that can add a unique smoky or charred flavor. However, if you brush the corn with oil, this will add additional calories and fat. One tablespoon of olive oil contains around 120 calories, so be mindful of how much you use.
Preparing Corn on the Cob for Maximum Nutrition and Flavor
If you want to get the most nutritional value and flavor out of your corn on the cob, try these tips:
- Choose fresh corn that has been recently picked and still has its husk intact
- Store corn in the fridge until you are ready to prepare it to maximize freshness
- Skip the butter and use herbs and spices to flavor your corn instead
- Try grilling or roasting your corn for a smoky or charred flavor
- Season corn with lime juice or chili powder for a spicy kick
- To preserve its nutritional value, do not overcook corn
- For a satisfying and filling meal, pair corn on the cob with a source of protein like grilled chicken or fish
Debunking Myths and Misconceptions About Corn on the Cob Calories
Despite its relatively low calorie count, there are some common myths and misconceptions about the calorie count of corn on the cob. Here, we’ll set the record straight:
- Myth #1: Corn contains no nutritional value
- Reality: Corn is a good source of vitamins, fiber, and antioxidants
- Myth #2: Eating corn on the cob will make you gain weight
- Reality: Corn on the cob is a relatively low-calorie snack or side dish
- Myth #3: Corn is a carbohydrate bomb
- Reality: Corn is a good source of complex carbohydrates that can provide lasting energy
Comparing Corn on the Cob to Other Snacks and Side Dishes
If you’re trying to decide between corn on the cob and other snacks or side dishes, here is a comparison of their calorie counts:
- One ear of corn on the cob: 77 calories
- One bag of potato chips (28g): 152 calories
- Small order of french fries (71g): 226 calories
- One cup of watermelon (152g): 46 calories
- One apple (182g): 95 calories
As you can see, corn on the cob is a relatively low-calorie option compared to other snack foods or side dishes.
Conclusion
Corn on the cob is not only delicious, but it is also a nutritious option for those who are trying to maintain a healthy diet. Whether you enjoy it grilled, boiled or steamed, corn on the cob offers a variety of health benefits, including vitamins, fiber, and antioxidants. While the calorie count of corn on the cob is relatively low, it can vary depending on preparation method and seasoning. By following our tips for preparing corn on the cob, you can enjoy its maximum nutritional value and flavor. We hope that this article has provided you with the information you need to make informed choices about your diet.