Calories in Corn on the Cob and Kernels: Nutrition Facts

Understanding Corn Nutrition

Corn is a popular vegetable, grain and snack food that is a staple of summer. With its sweet flavor and versatility, it's important to understand the nutritional value of corn to maintain a balanced diet. One key question is exactly how many calories in corn on the cob and other serving sizes.

Is Corn a Vegetable or Grain?

Botanically speaking, corn is considered a grain because it's the dry seed of the maize plant. However, when harvested early and eaten fresh off the cob, it's commonly categorized as a vegetable.

Nutritionally, corn has characteristics of both: the fiber, vitamins and minerals of vegetables and the high starch and protein content of grains. So you can think of delicious cobs of corn as getting the best of both worlds.

Corn Nutrition Facts

One medium ear of corn without husks or silk provides these nutrients:

• 77 calories
• 5 grams protein
• 15 grams carbs
• 2 grams fiber
• 12% DV vitamin C
• 10% DV thiamin
• 8% DV magnesium and phosphorus

Corn is high in fiber and filling while delivering vitamins, minerals, antioxidants and phytonutrients that support health. It's naturally fat, sodium and cholesterol free.

Calories in Corn on the Cob

Many people enjoy biting into juicy corn on the cob at summer picnics and backyard barbecues. But it's useful to know exactly what's the calorie count of corn with all the fixings.

Calories in Plain Corn on the Cob

A medium ear of corn without any butter, salt or other toppings contains about 77 calories. This portion weighs around 90 grams or 0.2 pounds.

For comparison, here's how many calories in other basic portions of corn on the cob:

• Small ear (65g) = 55 calories
• Large ear (115g) = 100 calories
• Jumbo ear (140g) = 126 calories

Does Butter Increase Calories?

It's popular to slather corn cobs with butter, margarine or oil mixes. But how much does this actually increase calorie counts?

One pat of butter (5g) has about 36 calories. Two tablespoons of melted butter (28g) has 204 calories. So loading up corn with butter can nearly triple the calories!

Lighter spreads like margarine or olive oil have less fat and calories. But they still add extra calories, unlike seasonings like salt, pepper and chili powder than add lots of flavor without calories.

Whole Calorie Counts

To figure total calories of corn on the cob, add up the calories from:

• Corn itself
• Any butter, oil or spreads
• Salt, cheese or other toppings

For a typical serving of corn on the cob with pat of butter and dash of salt, expect roughly:

• Small ear: 90 calories
• Medium ear: 110 calories
• Large ear topped: 130-150 calories

Calories in Corn Kernels and Other Forms

In addition to cobs, corn kernels are eaten dried, canned, frozen and incorporated into many dishes. Here's an overview of calories in some common prepared forms of corn:

Frozen and Canned

Corn that's been pre-packaged offers portion control for easy calorie counting:

• 0.5 cup frozen corn = 67 calories
• 0.5 cup canned corn = 67 calories
• Can vary slightly depending on added sugar, salt or butter

Cornmeal and Grits

Dried, ground corn is used to make cornbread, tortillas, polenta, corn grits and cereals:

• 1 ounce dry cornmeal = 111 calories
• Cooks to about 0.5-0.75 cups softened
• Sweetened or cheese-enriched versions higher calorie

Popcorn

A favorite low-calorie snack in its air-popped form:

• 3 cups plain popcorn = 93 calories
• Mini 100-calorie bag: About 3 cups popped
• Theater or oil-popped is 50+ more calories per cup

Tips for Enjoying Corn on a Diet

Corn can be part of an healthy diet when eaten in moderation. Here are some serving tips:

Watch Portions

Stick to a small or medium ear of corn, 0.5 cup kernels or 3 cups popcorn per serving.

Go Easy on Toppings

Flavor with lime, chili powder and other zero-calorie options instead of butter, cheese or cream.

Balance With Other Foods

Round out meals with lean protein and non-starchy veggies to feel full while limiting carbs.

Don't Overcook

Lightly grill or steam corn instead of heavily boiling to retain nutrients.

Health Benefits of Corn

Despite its high carb content in the form of starch, corn provides important nutrients and plant compounds that offer health perks.

Rich in Antioxidants

Corn contains carotenoids like lutein and zeaxanthin. This helps reduce risk of macular degeneration and some cancers.

High Quality Carbs

Unlike simple sugar, the complex starches and fiber in corn provide longer-lasting energy.

Anti-Inflammatory

Unique phytochemicals in corn may decrease inflammation linked to disease.

Supports Digestion

The insoluble fiber in corn helps prevent constipation and promote bowel regularity.

Downsides and Considerations

Despite the nutritional attributes of corn, there are some potential downsides to keep in mind:

High in Carbs

The 15+ grams of carbs in a serving impact blood sugar and may trigger weight gain if overeaten.

Often GMO

Most U.S. corn is genetically engineered. Buy organic if wanting to avoid GMOs.

Frequently Over-Processed

Mass producing corn chips, corn syrup and more diminishes nutrient levels from fresh corn.

Can Cause Allergies

Corn allergies, though rare, can cause digestive and skin reactions. If highly sensitive, avoid it.

Focusing on fresh, minimally cooked and processed corn and keeping servings in check allows enjoying this summer favorite while optimizing 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.