How Many Calories in Corn on the Cob and Other Corn Dishes

Counting Calories in Corn on the Cob and Other Corn Dishes

From buttery corn on the cob to corn chowder, corn can be a tasty addition to many meals. But is this popular vegetable low calorie or high in calories? And does how it's cooked and served impact totals? Knowing nutrition info like calories per ear or cup helps guide healthy portions.

Calories in Corn on the Cob

Many people enjoy snacking on grilled or boiled fresh corn still on the cob during summer months. But you may wonder just how fattening those ears are. Heres how many calories are actually in corn on the cob, both with and without butter or oil:

• Medium ear, no butter/oil About 70 calories
• Medium ear, with butter About 105 calories

So while an uncomplicated ear of plain boiled corn is low-calorie, adding pats of butter or oil for flavor nearly doubles totals. Still, a medium buttered ear clocks in at a modest 105 calories, so enjoyment can fit into most healthy eating plans.

Does Type of Corn Impact Calories?

In addition to standard yellow and white varieties, many other corn types like bicolor, red or blue corn also grace farmers markets and grocery stores. But does corn color or variety change calorie counts?

The short answer is no all corn is nutritionally similar regardless of outside hue. So colorful cobs mainly differ in phytonutrient content rather than calories or other basics like carbs and fiber. Heres an overview of common corn types and their nearly equal nutritional values:

• Yellow corn: 69 calories per medium ear
• White corn: 72 calories per medium ear
• Bicolor corn: 70 calories per medium ear

When leaving cobs au natural or adding toppings, you can generally count all corn types as roughly 70 calories an ear. Cooking method plays a larger role in varying totals.

Calories in Boiled, Grilled, Roasted Corn

How you prepare those tasty cobs boiled, grilled, roasted or otherwise can slightly shift calorie scales. Heres how common corn cooking techniques compare:

• Boiled: 70 calories per medium ear
• Grilled: 80 calories per medium ear
• Roasted: 95 calories per medium ear

As you can see, plain boiled corn remains lowest in calories while roasted ears tally a few more. This comes from roastings higher cooking temperatures concentrating natural sugars in the corn kernels.

What About Corn Off the Cob?

In addition to eating corn straight from the husk, many cuisines incorporate corn kernels into other dishes. Here are calorie counts for common ways to enjoy corn off the cob:

• 12 cup corn kernels 67 calories
• 12 cup creamed corn 127 calories
• 5-inch corn bread slice 159 calories
• 1 corn muffin 179 calories
• 12 cup corn pudding 183 calories

As you can see, plain corn kernels are closest in calories to corn on the cob. But mixing kernels into creamier dishes likes breads, muffins or corn pudding increases totals higher.

Corn Nutrition Facts: More Than Just Calories

When enjoying corn, most people first think about taste and calories. But corn nutrition extends far beyond counts:

Vitamins & Minerals

In addition to carbohydrates and fiber, corn also provides an array of vitamins and minerals. These include:

• Vitamin C
• Folate
• Magnesium
• Phosphorus
• Potassium
• Thiamin
• Niacin

So while corn fits the definition of a starchy vegetable, it delivers a spectrum of beneficial nutrients. Its vitamin C content actually exceeds that in tomatoes or peppers!

Antioxidants

Corn kernels happen to house a variety of health-protective antioxidants too. Different pigmented varieties provide different antioxidants, including:

• Lutein (yellow)
• Zeaxanthin (yellow)
• Anthocyanins (blue, red, purple)

These compounds help fend off cell damage from free radicals along with offering other benefits like supporting eye and skin health.

Phytochemicals

Various phytochemicals that promote wellness are also found in corn. One called ferulic acid helps fight inflammation and tumor growth. And plant chemicals in corn may help moderate blood sugar as well.

Counting Calories in Popular Corn Dishes

In addition to standalone ears, sweet corn also stars in many beloved comfort food dishes too. Heres how these popular corn recipes rank calorie-wise:

Corn Chowder

Creamy, comforting bowls of corn chowder make it difficult to resist second helpings. But calories can quickly climb with such a rich, starchy soup. A 1-cup serving ranges:

• 130-180 calories for broth-based
• 300-400 calories for cream-based

Choosing broth over heavy cream versions cuts more than half the calories. Amount of bacon or other add-ins further shift totals.

Corn Bread

Slathered with honey butter, warm wedge of corn bread temptingly beckons. Calorie-wise, a small 2-inch square averages around:

• 100 calories for plain
• 130 calories with honey butter

Sticking to a modest piece controls intake of this cornbreads carbs and calories. But its grain goodness and fiber makes occasional indulgence fine.

Corn Pudding

This sweet souffl-like casserole was made for holiday feasts. A hearty 1-cup serving delivers roughly:

• 300-350 calories

So while incredibly rich, corn puddings sheer volume means youll likely fill up with just a cup or two. Prioritizing veggie sides balances its splurge for occasional treats.

Creamed Corn

Creamed corn turns up the cream and butter for extra-luscious kernals. Calorie counts for a 12-cup canned, frozen or homemade helping run:

• 130-180 calories

So while certainly higher than plain boiled corn, creamed corn still fits into most calorie budgets. Pair with lighter sides to keep meals balanced.

Health Benefits: The Pros of Corn

Beyond its sweet, starchy goodness, corn provides some additional nutrition perks too. Potential health benefits linked to corn in research include:

Supports Digestion

Corn contains a special type of carbohydrate called resistant starch that functions like soluble fiber. This compound resists digestion to feed healthy gut bacteria. In turn, these beneficial microbes produce compounds that support digestion and immunity.

Stabilizes Blood Sugar

Despite its carbs and sugar content, corn has a low glycemic index. So it does not spike blood sugar rapidly after meals like some other starchy foods. This makes corn a better choice than say white potatoes or white rice for diabetes.

Reduces Inflammation

Chronic inflammation drives many diseases and corn contains anti-inflammatory antioxidants. Ferulic acid and anthocyanins in certain corn varieties help tone down inflammation for better health.

Supports Eye Health

Lutein and zeaxanthin in yellow corn specifically support eye function. Consuming corn and other produce rich in these compounds promotes vision and may prevent macular degeneration.

Downsides and Things to Consider

Along with benefits, some potential corn concerns and downsides exist too. These include:

Pesticide Exposure

Like other produce, conventionally-grown corn ranks among the most pesticide-laden crops. Choosing organic corn reduces intake of toxic pesticides linked to health issues.

GMO Corn Concerns

Debates continue regarding health impacts from genetic engineering used to breed pesticide-resistant GMO corn. Seek out packages labeled non-GMO or organic to sidestep GMO corn varieties if this is a concern.

Can Spike Blood Sugar

While the glycemic index ranks lower overall, corn still provides a good amount of carbohydrates. Large portions may spike blood sugar for prediabetes and diabetes, so appropriate planning is key.

Promotes Weight Gain If Overeaten

Corns calories and carbs add up quickly if you binge eat, especially in the form of oil-laden cornbreads and fried cornmeal recipes. Sticking to sensible portions prevents overconsumption.

May Trigger Allergies

Rarely, corn allergies can develop and trigger symptoms like hives, upset stomach or even anaphylaxis. Those with known corn allergies obviously need to avoid consumption.

The Best Ways to Cook Corn

Ready to reap corns nutrition along with all that natural sweetness? Here are some healthy cooking tips for preparing corn while preserving nutrients:

Microwaving

Zapping shucked ears, kernels or frozen corn in the microwave nicely steams corn without needing to add extra calories and sodium from boiling water.

Grilling

Charring corn over hot coals gives ears great smoky depth. Just avoid overcharring, which can form carcinogens. Wrap silks in foil to prevent singeing.

Broiling

Broiling corn cobs quickly in the oven saves time for busy weeknights. Turning every couple minutes prevents drying out.

Sauting

Tossing bite-size kernels in just a bit of avocado or olive oil to lightly saut and blister ramps up corns sweetness sans butter or heavy cream.

Roasting

Baking corn cobs or kernels at hot temperatures deepens flavor nicely. Just avoid charring and check often to prevent drying.

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.