How Many Carbs are in an Ear of Corn? Keto Corn Guide

How Many Carbohydrates are in an Ear of Corn?

Corn is a popular vegetable enjoyed by many, especially in the summer months. However, for those following a low-carb or ketogenic diet, corn may seem off-limits due to its carbohydrate content. A common question asked by low-carb dieters is, "How many carbohydrates are in an ear of corn?"

In this comprehensive guide, we'll take a detailed look at the carb count of corn and consider whether it can fit into a low-carb lifestyle. We'll also compare different corn varieties, look at the glycemic impact, and provide some keto-friendly serving ideas. Let's dive in!

Carb Count of Corn

The carbohydrate content of corn can vary slightly depending on the specific variety. But in general, one medium ear of yellow corn (about 6-7 inches long) contains roughly:

• 25-30 grams of total carbohydrates
• 4-5 grams of fiber
• 20-25 grams of digestible carbs/net carbs

So as you can see, one ear of corn is fairly high in carbohydrates. The majority of carbs in corn come from starch. A small amount comes from naturally occurring sugars.

Carb Count of Different Corn Varieties

There are many different types of corn. Here is a comparison of some common varieties:

• Yellow corn - 25-30 grams of net carbs per medium ear
• White corn - 23-28 grams of net carbs per medium ear
• Sweet corn - 24-32 grams of net carbs per medium ear
• Popcorn - 15-20 grams of net carbs per 3 cups popped

As you can see, carb content can vary slightly depending on the corn type but generally ranges from 23-32 grams of net carbs per medium-sized ear.

Glycemic Impact

The glycemic index (GI) is a measure of how quickly a food raises blood sugar. Low GI foods cause a gradual rise, while high GI foods lead to rapid spikes.

Corn has a moderately high GI, typically averaging around 60-70 on the GI scale. However, the glycemic load takes serving size into account. An average ear of corn has a glycemic load around 15-20, which is considered medium.

This suggests corn will lead to more of a moderate rise in blood sugar compared to high glycemic index foods like white bread or potatoes.

Is Corn Keto-Friendly?

Now that we know the carb content of corn, the big question is - can you eat corn on a ketogenic diet?

Keto diets typically recommend limiting net carbs to 20-50 grams per day. Some people can stay in ketosis with carb intakes toward the upper end of this range, while others need to stick closer to 20-30 grams of net carbs to maintain ketosis.

Given a medium ear of corn has around 25 grams of net carbs, it would be hard to fit into a traditional ketogenic diet. Eating just one ear could potentially max out your daily carb limit.

However, corn may potentially fit into a moderate low-carb diet with 50-100 grams of carbs per day. In this case, you could work corn into your diet in modest portions. But it still should not be a daily staple.

Tips for Enjoying Corn on a Low-Carb Diet

Here are some suggestions if you want to occasionally incorporate corn while limiting carbs:

• Opt for smaller ears around 5 inches long.
• Stick to 12 - 1 ear portion sizes.
• Pair with protein like grilled chicken or shrimp.
• Choose lower-carb snacks and sides for the rest of your meal.
• Save corn for special occasions rather than eating it frequently.

Keto Substitutes for Corn

If you really want the flavor and experience of corn but need to watch carbs, these swaps can satisfy your craving:

• Cauliflower florets - Roast or grill for a similar texture.
• Green beans - Another crunchy, versatile low-carb veggie.
• Zucchini spirals - Toss in corn seasoning for "corn" pasta.
• Hearts of palm - Provides corn-like texture and flavor.
• Corn salsa - Make with diced zucchini instead of corn.

Low-Carb Corn Recipes

Here are some recipe ideas that allow you to enjoy corn in moderation while limiting carbs:

Mexican Street Corn Salad

Combine grilled corn, cabbage, avocado, cotija cheese and cilantro with a tangy lime dressing for a fresh take on Mexican street corn.

Corn and Zucchini Fritters

Grate corn and zucchini and mix with eggs, cheese and seasoning to make low-carb veggie fritters.

Blackened Shrimp and Corn Tacos

Enjoy Cajun-spiced shrimp with just 14 of an ear of grilled corn in lettuce cups or low-carb tortillas.

Corn, Bacon and Goat Cheese Pizza

Top a cauliflower pizza crust with roasted corn, crispy bacon, goat cheese and fresh herbs for a delicious low-carb pizza.

The Bottom Line

An average ear of corn contains around 25-30 grams of net carbohydrates, which can be too high to fit into a strict ketogenic diet. However, enjoying corn occasionally in moderate portions may work for low-carb and paleo diets with 50-100 grams of carbs per day.

When cooking with corn, opt for smaller portions, pair it with protein, and choose lower-carb alternatives for other meal components. With a mindful approach, corn can still be appreciated on a low-carb lifestyle.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.