Half Corn on the Cob Nutrition Facts: Calories, Carbs, Benefits

A Detailed Guide to Half Corn on the Cob Calories and Nutrition Facts

Corn on the cob is a delicious summer treat that many people look forward to during barbecue season. When eating corn on the cob, the big question is - how many calories are in a half ear of corn?

Understanding the calorie and nutrition information for half an ear of corn on the cob can help you make informed choices about how to incorporate this veggie into a healthy diet.

Calories in Half an Ear of Corn on the Cob

According to the USDA, one medium ear of corn on the cob (5.3" to 6.5" long) contains around 90 calories. This means that half an ear of corn has approximately 45 calories.

The calorie count comes mostly from the natural sugars and small amount of fat in corn. Corn is low in protein and does not contain any cholesterol.

Nutrition Facts for Half Ear of Corn on the Cob

Here are some of the main nutrition facts for half an ear of medium, raw sweetcorn on the cob (about 2.5-3.25 inches long):

• Calories: 45
• Total Fat: 1g
• Saturated Fat: 0g
• Trans Fat: 0g
• Sodium: 15mg
• Total Carbohydrates: 11g
• Dietary Fiber: 2g
• Sugars: 3g
• Protein: 2g

Corn is naturally low in fat and protein. Half an ear contains just 1 gram of fat, 2 grams of protein, and 45 calories. Its an excellent source of dietary fiber, providing 2 grams in half an ear.

Vitamins and Minerals

Corn contains a variety of vitamins and minerals that make it a nutritious addition to your diet. Half an ear of corn provides:

• 8% of your Daily Value of vitamin C
• 2% DV thiamin
• 2% DV folate
• 4% DV iron
• 2% DV magnesium
• 6% DV phosphorus
• 8% DV potassium

Corn is especially high in vitamin C, an antioxidant that promotes immune health and iron absorption. It also contains phosphorus for bone health and energy production.

Calories from Different Types of Corn

There are some variations in calories and nutrients depending on the type of corn:

• Yellow corn: 45 calories per half ear
• White corn: 48 calories per half ear
• Sweet corn: 42 calories per half ear
• Purple corn: 41 calories per half ear

In most cases, the calorie difference is minimal. Sweet corn tends to be slightly lower in calories because the kernels are not quite as mature.

Does Cooking Method Affect Calories?

Cooking method can alter the calorie content slightly. Here is how the calories compare for a half ear of corn prepared different ways:

• Raw: 45 calories
• Boiled: 47 calories
• Grilled: 49 calories
• Microwaved: 47 calories

Boiling, grilling, roasting and microwaving corn adds only 1-4 calories per half ear. The negligible difference is because these cooking methods don't require any added fats or oils.

However, preparations like creamed corn or corn sauted in butter or olive oil will increase the calories and fat significantly.

Nutritional Benefits of Corn

Corn provides a number of important nutrients and health benefits, including:

• Dietary fiber - One half ear of corn has 2 grams of fiber, supporting healthy digestion.
• Vitamin C - Corn contains this antioxidant vitamin which boosts immunity.
• carotenoids - Yellow and orange corn contains antioxidants called carotenoids like lutein and zeaxanthin that promote eye health.
• Thiamin - Corn provides this B vitamin that is important for converting food into energy.

Corn also contains plant compounds linked to reduced inflammation and a lower risk of certain cancers.

Simple Ways to Enjoy Corn on the Cob

Try these simple preparations to take advantage of corn's sweet flavor and nutrition:

• Brush with olive oil or melted butter, add salt and grill. Sprinkle with chili powder or cotija cheese.
• Boil or microwave then top with a sprinkling of Parmesan cheese and fresh herbs.
• Roast corn on the cob in the oven at 400F for 15-20 minutes.
• Saute sliced corn kernels in olive oil with diced zucchini and tomatoes.
• Add raw or grilled corn to salads, salsa, tacos or chowders.

Tips for Choosing and Storing Corn

Follow these tips for getting the most from your corn on the cob purchase:

• Look for corn with bright green husks and moist silk ends.
• Peel back the husk slightly to check for plump, milky kernels.
• Consume within a couple days for maximum sweetness and nutrients.
• Store corn in the refrigerator in its husk to help retain moisture.

Is Corn Good for Weight Loss?

At around 45 calories per half ear, corn is a low-calorie food that can fit into a weight loss eating pattern. It provides satiating fiber to help fill you up on fewer calories.

Enjoy corn as a substitute for more calorie-dense starchy sides like rice, pasta or potatoes. Combining it with vegetables in salads and salsas can further boost nutrition and fiber for few calories.

Health Risks and Downsides of Corn

Corn does contain some downsides to be aware of:

• It scores high on the glycemic index, meaning it may spike blood sugar levels.
• Non-organic corn may contain pesticide residues.
• Some people have allergies or sensitivities to corn.

To mitigate the blood sugar impact, enjoy corn on the cob along with a protein like chicken, fish or beans and some healthy fats from nuts or avocado.

Who Should Limit Corn Intake?

While corn can be part of a healthy diet for most, some individuals may want to limit intake, including:

• People with corn allergies or sensitivities
• Those with diabetes or blood sugar disorders
• Anyone following a low-carb or ketogenic diet

People with digestive disorders like IBS may also want to limit high-fiber foods like corn.

The Bottom Line

Half an ear of corn on the cob clocks in at around 45 calories, along with 2 grams of fiber, vitamin C, carotenoids, and other nutrients. Enjoy corn a few times per week as part of an overall healthy diet, pairing it with lean proteins and non-starchy veggies for balanced nutrition.

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.