Corn on the Cob Nutrition Facts: Carbs, Fiber Content, and Health Benefits

Corn on the Cob Nutrition Facts: Carbs, Fiber, and More

Corn on the cob is a delicious summer treat that can be enjoyed at barbecues, picnics, and more. But when monitoring your carbohydrate intake, especially on diets like keto, you may wonder: is corn keto-friendly? How many net carbs are actually in corn on the cob?

Keep reading to learn all about corn nutrition facts, including details on carbs, fiber, and other key nutrients. Youll also find out exactly how corn fits into low-carb, high-fat diets.

The Nutritional Profile of Corn

Before determining if corn fits your diet, lets break down the nutrition facts in a large ear of corn on the cob (about 6-8 inches long):

• Calories: 123
• Fat: 2g
• Sodium: 15mg
• Carbohydrates: 29g
• Fiber: 4g
• Sugars: 6g
• Protein: 5g

As you can see, one ear of corn definitely packs in the carbs. But with 4 grams of fiber per ear, the net digestible carbs come out to about 25 grams.

Identifying Corn's Carb Components

The majority of corn's carbohydrates come from starch. Starch is a complex carb made up of hundreds of sugar units bonded together. This makes it more difficult for our bodies to break down than simple carbs like glucose.

About 28% of the carbs in corn come from sugar. Corn kernels contain sucrase, a natural sugar, along with small amounts of glucose and fructose.

So in total, about 73% of corn's carbs originate from starch and 28% from sugars. This combination contributes to its sweet, starchy taste.

Corn as a Whole Grain

Corn is considered a whole grain, meaning it contains all three nutrient-rich parts of the grain: germ, endosperm, and bran.

Thanks to this whole grain status, corn offers more fiber, vitamins, minerals, protein, healthy fats, and antioxidants than refined grains. It provides a nourishing source of lasting energy for the body.

Evaluating Corn in Low-Carb Diets Like Keto

Now that you know the carb stats, where does corn on the cob fit into low-carb diets?

Corn's Effect on Ketosis

Ketogenic or keto diets require consuming less than 50 grams of net carbs per day, with 20-30 grams being most optimal for reaching ketosis.

Since one ear of corn equates to about 25 net grams of carbs, it could quickly surpass your daily limit and knock you out of ketosis. Most keto experts classify corn as too high carb to include regularly.

Trying Low-Carb Corn Alternatives

If you still want that sweet corn flavor, consider these low-carb alternatives:

• Corn on the Cob (Smaller Portion) - Instead of a full ear, eat 1/2 - 1/3 ear to limit carbs.
• No-Added-Sugar Canned or Frozen Corn - Drain liquid and rinse to remove excess starch and sugars.
• Corn Salsa (Limited Serving) - Top meat or fish with 2-4 Tablespoons (not heaping) salsa.
• Corn and Veggie Stir-Fry - Mix corn with zucchini noodles or riced cauliflower as the base.

Tracking portions diligently allows you to still enjoy the flavor of corn while sticking to a keto diet.

Health Benefits of Corn Nutrition

From vitamins and minerals to antioxidants and fiber, corn provides some stellar nutritional value:

Fiber Content

A single serving of corn contains 16% of your daily fiber needs. The fiber keeps you feeling fuller longer while feeding the healthy bacteria in your gut microbiome.

Essential Vitamins and Minerals

Corn contains several B-complex vitamins like folate, pantothenic acid, and vitamin B6. It also provides vitamin C, magnesium, phosphorus, manganese, zinc, copper, and more.

These all play diverse roles in cell function, DNA synthesis, immunity, bone health, energy production, and keeping the body running optimally.

Antioxidants

Many of corn's pigments, like lutein and zeaxanthin, pack antioxidant activity. This combats free radical damage and inflammation in the body, potentially lowering disease risk.

Supports Eye Health

Specifically, lutein and zeaxanthin accumulate in the retina of the eye and filter damaging blue light rays. Multiple studies correlate high corn consumption with a lowered risk of cataracts and age-related macular degeneration.

How to Cook and Serve Corn on the Cob

Want to enjoy fresh corn this summer? Here are some serving ideas:

Grilling Corn on the Cob

Grill shucked corn over medium heat, turning every 2-3 minutes until kernels brown. Brush with melted butter, spices, or sauce as desired.

Boiling Corn on the Cob

Add shucked corn to boiling water and cook for 5-6 minutes. Salt the water for extra flavor.

Microwaving Corn on the Cob

Microwave corn on high for 3-4 minutes per ear. Times may vary based on microwave wattage.

Roasting Corn on the Cob

Coat shucked corn with olive or avocado oil, then roast at 400F for 15-20 minutes, flipping halfway through. Season as desired.

Sauteed Corn Kernels

For kernels, carefully cut corn kernels from cob after cooking. Saute kernels in oil or butter 2-3 minutes over medium-high heat.

Experiment with different seasonings and ingredients like cotija cheese, cilantro, chili powder, lime, etc. The possibilities are endless!

Make the Most of Corn This Summer

Loaded with nutrition yet high in carbs, corn can fit into keto and low-carb diets in moderation. Stick to reasonable portion sizes to enjoy its pleasant sweetness and satisfy your cravings.

By pairing corn with non-starchy veggies and proteins, tracking your daily net carb intake, and experimenting with new recipes, you can make room for fresh, seasonal corn even on a low-carb diet.

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.