How Many Carbs in an Ear of Corn? Nutrition Facts Explained

How Many Carbs Are in an Ear of Corn?

Corn is a popular vegetable that also doubles as a grain. It's low in fat, high in fiber, and full of important vitamins and minerals. But many people wonder - how many carbs are actually in an ear of corn?

The answer depends on a few factors, like the size and type of corn. But generally, one medium ear of yellow or white corn has about 15-20 grams of net carbs.

That's a moderate carb count compared to other starchy veggies like potatoes. However, corn is still considered a higher-carb vegetable due to its sweet taste and grain-like nutrition profile.

Nutrition Facts for Corn

Here are some of the main nutrition facts for a medium, 6-7 inch ear of yellow corn:

• Calories: 77
• Carbs: 19 grams
• Fiber: 2 grams
• Net carbs: 17 grams
• Protein: 3 grams

As you can see, over 70% of the calories in corn come from carbs. However, corn also provides a decent amount of fiber, which lowers the net carb count.

Net carbs refer to the number of digestible carbs that actually impact blood sugar levels. They're calculated by subtracting fiber from the total carbs.

So for a medium ear of corn with 17 grams of net carbs, the glycemic load comes out to be 7, which is considered low (under 10 is low).

Carb Content of Different Corn Types

Keep in mind that nutrition facts can vary between different types of corn:

• Yellow corn: 19 grams of carbs per medium ear
• White corn: 17 grams of carbs per medium ear
• Sweet corn: 24 grams of carbs per medium ear
• Popcorn: 23 grams of carbs per 3 cups popped

Yellow and white corn have a lower net carb count because they contain less natural sugar than sweet corn or popcorn.

Corn Kernel Carb Count

Instead of eating it off the cob, you may wonder about the carb count just in corn kernels. Here are some estimates per 100 grams of kernels:

• Yellow corn kernels: 27 grams of carbs
• Sweet corn kernels: 31 grams of carbs
• Popcorn kernels: 79 grams of carbs

Per 1/2 cup serving, yellow or sweet corn kernels contain about 1518 grams of net carbs without the cob.

Again, popcorn is much higher in carbs than other forms of corn because the kernels are dried. However, not all the carbs end up being digested after popping.

Factors Affecting Corn's Carb Count

Several factors can alter the carbohydrate content in an ear of corn:

• Size: Larger ears have more carbs than smaller ears of corn.
• Cooking method: Grilling, roasting, or sauting may alter the carb content slightly compared to raw or boiled corn.
• Maturity: Immature "baby" corn has fewer carbs than mature, fully grown corn.

The variety and growing conditions can also impact the exact nutrition profile. But generally, yellow and white corn are lower in carbs than sweet corn or popcorn.

Is Corn a Starchy Vegetable?

Corn is considered a starchy vegetable due to its higher carb content compared to non-starchy veggies.

Other common starchy vegetables include:

• Potatoes
• Sweet potatoes
• Winter squash
• Beets
• Peas
• Plantains

Starchy vegetables have a higher glycemic index and raise blood sugar more than non-starchy vegetables like leafy greens, broccoli, peppers, etc.

However, corn has a lower glycemic index than potatoes or winter squash. It has a glycemic index around 48-65 for yellow corn, compared to 70-90 for russet potatoes.

Some key factors affect its blood sugar impact:

• Fiber content: The indigestible parts of corn lower its glycemic index.
• Cooking method: Grilling or roasting makes corn easier to digest than eating it raw, raising its glycemic index.
• Variety: Sweet corn and popcorn spike blood sugar more than yellow or white corn.

Overall, corn is moderately high in carbs for a vegetable. But it still has less impact on blood sugar than grains and many other starchy foods.

Is Corn a Vegetable or a Grain?

Botanically speaking, corn kernels are seeds from the maize plant. However, corn is eaten like a vegetable and supplies important nutrients usually found in vegetables.

Nutritionally, corn contains elements of both grains and vegetables:

• Grain qualities: Starchiness, high carb content, lacks some vitamins.
• Vegetable qualities: High in fiber, vitamins C and K, low in fat.

Corn is used similarly to other starchy vegetables. But it can also be dried and ground into cornmeal flour like other cereal grains.

So you could consider corn either a starchy vegetable or a grain. But it's generally referred to as both a vegetable and a grain.

Health Benefits of Corn

Despite being relatively high in carbs, corn still offers some great health benefits. Here are some of the ways corn can boost your health:

• Fiber: Promotes gut health and digestion. The indigestible hull provides insoluble fiber.
• Vitamin C: Important for immune function and antioxidant status. One ear provides 9% of your daily needs.
• Thiamin: Essential B vitamin that supports energy production and brain health.
• Folate: Crucial for red blood cell production and growth. Also protects heart health.
• Magnesium: Helps regulate blood pressure, blood sugar, and nerve function. One ear has 10% of your daily magnesium.
• Antioxidants: Yellow corn contains lutein and zeaxanthin, which support eye health.

Enjoying corn in moderation can provide lots of important nutrients. Just be mindful of your portion sizes.

Digestive Benefits

The insoluble fiber in corn can't be digested. But it helps promote regularity and prevent digestive issues like constipation.

Corn also contains prebiotics in the form of resistant starch, which feeds healthy gut bacteria. This helps maintain the balance of microflora in your intestines.

Plus, corn provides fermentable fiber. This gets fermented by gut bacteria to produce beneficial short-chain fatty acids. These compounds reduce inflammation and may lower colon cancer risk.

Blood Sugar Control

Despite being high in carbs, corn has a low glycemic index around 48-65. This means it doesn't spike your blood sugar as dramatically as some other starchy foods.

The fiber and resistant starch in corn helps slow the digestion and absorption of its natural sugars. This leads to a more gradual, prolonged rise in blood glucose.

Enjoying corn alongside foods rich in protein, fat, or fiber can also help maintain steady blood sugar levels after a meal.

Heart Health

The fiber, folate, and antioxidant content in corn may support heart health.

Soluble fiber helps lower LDL (bad) cholesterol levels by binding to cholesterol in your gut and removing it from your body.

Folate also helps convert homocysteine into other compounds. High homocysteine levels can damage arteries and raise heart disease risk.

Antioxidants like lutein and zeaxanthin found in yellow corn may prevent LDL cholesterol from becoming oxidized. Oxidized LDL leads to plaque buildup in arteries.

Uses for Corn

From the cob to the kernel, every part of the corn plant can be used. Here are some of the most popular uses for sweet corn and field corn:

• Eat it fresh: Enjoy raw, grilled, or steamed corn on the cob.
• Add kernels to dishes: Mix into salads, salsas, soups, casseroles, etc.
• Make cornmeal: Dry and grind field corn to produce cornmeal flour for baking.
• Produce corn oil: Extract oil from corn germ to use for cooking or making margarine.
• Feed livestock: Feed dried field corn kernels to cattle, pigs, chickens, and other farm animals.
• Make byproducts: Use field corn to produce starch, corn syrup, corn whiskey, etc.
• Fuel ethanol: Ferment and distill field corn to produce ethanol biofuel.

Corn is highly versatile. It can be eaten fresh or processed into many ingredients, byproducts, and foods.

Eat Corn on the Cob

Enjoying freshly picked sweet corn on the cob is one of the most popular ways to eat this veggie.

Corn is typically picked when immature before the kernels fully harden and lose sweetness. Look for plump, brightly colored ears with green husks.

You can eat corn raw straight off the cob. But cooking methods like grilling, roasting, sauteing, or boiling make it tastier and easier to digest.

Eat corn on the cob as a standalone side or add flavor with spices, cheese, lime, chili powder, etc. Slice kernels off to mix into salads, salsa, chowders, fritters, and more.

Cook with Cornmeal

When field corn is left to fully mature and dry out, kernels can be removed and ground into cornmeal.

Cornmeal comes in fine, medium, and coarse grinds. It's used as a gluten-free flour substitute for baking bread, muffins, tortillas, pancakes, waffles, etc.

Look for whole grain cornmeal to get more nutrients. Stone ground is ideal to get the hull and germ along with the endosperm.

Cornmeal gives a slightly sweet, gritty texture to baked goods. It can also be cooked into a hot cereal or polenta.

Popcorn

Popcorn is a special type of corn that pops when heated. The inner starch expands rapidly, causing the kernel to explode.

Popcorn can be air-popped or cooked with oil on the stove or in the microwave. Season it however you like once popped.

Although higher in carbs than other corn varieties, popcorn is low calorie and high fiber. So it can be part of a healthy diet in moderation.

Potential Health Risks

Corn is generally safe when consumed in normal food amounts. But there are a few potential downsides to consider.

• Pesticide exposure: Conventionally grown corn often contains pesticide residues.
• GMO varieties: Some types of corn have been genetically modified, which may be concerning to some.
• Allergy risk: Corn allergies, while uncommon, can cause anaphylactic reactions.
• High omega-6: Corn oil is very high in omega-6 fatty acids, which most people already eat in excess.

Those with diabetes or blood sugar issues should also be mindful of portion sizes of all starchy vegetables, including corn.

Pesticides

Conventionally grown, non-organic corn is often heavily treated with pesticides and chemicals.

To minimize exposure, choose organic corn or wash thoroughly before eating. Removing the outer husk and silk strands also decreases pesticide residues.

GMO Corn

It's estimated that around 88% of corn grown in the United States has been genetically engineered.

Some of the most common GMO corn traits include:

• Herbicide tolerance - withstands glyphosate herbicides like Roundup.
• Bt toxin - produces bug-killing proteins from the Bacillus thuringiensis bacteria.
• Drought resistance - better withstands drought conditions.

While GMO corn varieties are considered safe by regulating agencies, there is some public concern over their use.

Those wishing to avoid GMOs can purchase certified organic corn, which is non-GMO.

Allergy Risk

Corn allergies are one of the more common food allergies, especially among children. Symptoms may include:

• Hives
• Eczema
• Upset stomach
• Diarrhea
• Runny nose
• Anaphylaxis

Those with a corn allergy must avoid all types of corn and corn-derived ingredients. Check labels carefully for corn starch, corn syrup, cornstarch, cornmeal and other corn derivatives.

Frequently Asked Questions

Is corn gluten-free?

Yes, all types of corn are naturally gluten-free. However, some corn products like cornmeal may be contaminated with gluten if processed in the same facility as gluten-containing grains.

Is corn keto-friendly?

Corn is relatively high in net carbs, so it's not suitable for a strict ketogenic diet. One ear contains 15-20 grams of net carbs, accounting for nearly all its calories. But you can fit smaller amounts of corn into a low-carb lifestyle in moderation.

Is corn paleo?

Corn is a grain and technically not allowed on the paleo diet. However, small amounts of fresh sweet corn may be fine in moderation for some following a paleo or primal diet.

Does corn have lectins?

Yes, corn does contain lectins like other grains and nightshade vegetables. However, most of the lectins are present in the hull, so consumption of cooked and prepared corn is unlikely to cause issues.

Is corn acidic?

Corn has a fairly neutral pH and is neither acidic nor alkaline. However, your body digests the carbohydrates in corn as sugars, which creates an acidic environment in the gut.

The Bottom Line

An average sized ear of corn has 1520 grams of net carbs, making it a high-carb vegetable. Yellow and white corn are lower in sugar and carbs than sweet corn and popcorn.

Enjoying corn in moderate portions can provide fiber, antioxidants, and nutrients that benefit your health. But be mindful of your serving sizes, especially if you have diabetes or digestive issues.

Overall, corn can be part of a healthy, well-rounded diet without spiking your blood sugar too dramatically. Just don't overdo your portion sizes.

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.