Understanding Corn Cob Nutrition
Corn is one of the most popular vegetables grown around the world. The sweet corn cob is consumed as a vegetable, while Field corn has a variety of other uses. When it comes to nutrition, corn cobs, also known as ears of corn, provide a good amount of vitamins, minerals and antioxidants.
Calories in Corn Cobs
One medium ear of sweet yellow corn (6" to 7" long) contains around 90 calories. Corn cobs are composed of complex carbs and fiber, with small amounts of protein and fat. The calorie content can vary slightly depending on the variety. For example, Bi-colored sweet corn has 80 calories per ear, while Peaches and Cream sweet corn has 100 calories.
In comparison, a large ear of sweet white or yellow corn (8" to 9" long) may contain around 120 calories. Field corn cobs with feed corn kernels would have a similar calorie count per ear at 120 calories or more.
Nutritional Value of Corn
Sweet corn and field corn contain varying amounts of essential vitamins and minerals. Some of the main nutrients found in corn cobs include:
- Fiber - 4 grams per medium ear, good for digestive health
- Vitamin C - 10% DV, an antioxidant
- Thiamin - 11% DV, aids carb metabolism
- Folate - 12% DV, important for cells and tissues
- Magnesium - 8% DV, bone health
- Phosphorus - 15% DV, nutrient metabolism
In addition, corn kernels contain plant compounds like carotenoids such as lutein and zeaxanthin. These can act as antioxidants in the body to reduce inflammation and promote eye health.
Corn Cob Benefits
Eating corn cobs provides many beneficial nutrients and plant compounds that can impact your health. Here are some of the top benefits of adding corn to your diet:
Rich Source of Antioxidants
Corn contains beneficial plant compounds like anthocyanins and carotenoids. As antioxidants, these compounds can help protect cells from damage and reduce inflammation.
Ferulic acid is also found in corn, which can neutralize free radicals and potentially lower the risk of some chronic diseases.
May Support Heart Health
The fiber found in corn feeds the good bacteria in your gut, which creates short-chain fatty acids that support heart health. The folate in corn also helps prevent the buildup of plaque in arteries.
Bolsters Immune Function
With 10% of the daily recommended amount of immune-supporting vitamin C per serving, corn cobs can help keep your immune system strong and ward off illnesses.
Corn also contains antioxidants like carotenoids that can reduce inflammation and strengthen immune response.
Supports Healthy Vision
Corn is rich in lutein and zeaxanthin, two carotenoids associated with eye health. Getting enough of these antioxidants can lower the risk of cataracts and certain eye diseases.
Aids Digestion
A medium ear of corn contains about 4 grams of fiber, fulfilling up to 16% of the daily fiber requirement. This supports regular bowel movements and healthy digestion.
Certain compounds in corn may also help promote the growth of good bacteria in the gut microbiome.
Uses for Corn Cobs
Aside from eating corn right off the cob, there are many ways to use up corn cobs:
Creamed Corn
After removing the kernels, the cob can be used to make delicious creamed corn. Simply scrape down the sides of the cob with the backside of a knife to release the flavorful corn milk and pulp.
Corn Stock
Save up vegetable trimmings like onion skins, carrot tops and corn cobs to simmer into a savory corn cob stock. Use in soups, gravies and polenta.
Decorations
Dried corn cobs make great fall decorations. Tie a few together with twine for door wreaths or place them in a vase with flowers and gourds for seasonal centerpieces.
Fuel Pellets
For another use, corn cobs can be compressed into renewable fuel pellets that burn cleanly to produce heat for stoves and furnaces.
Selecting and Storing Sweet Corn
Follow these simple tips for picking out fresh sweet corn cobs at the market and keeping them at peak quality:
- Look for green husks with visible kernels sticking out the end
- Peel back the husk slightly to check for plump, milky kernels
- Eat soon after purchasing for maximum sweetness
- Store corn with husks on in the refrigerator for 2-3 days max
Possible Drawbacks of Eating Corn
Corn cobs are generally considered safe when eaten fully cooked. But here are some things to keep in mind:
Allergy Risk
Corn allergies, while uncommon, can cause symptoms like hives, digestive issues and throat tightness. Those with corn allergies must avoid it entirely.
High Glycemic Index
The carbohydrates in corn rank high on the glycemic index. This means corn can lead to more spikes and crashes in blood sugar for those with diabetes.
May Trigger IBS
Some people have difficulty digesting corn. The vegetable cell walls tend to remain intact through digestion. This may worsen digestive symptoms like cramps, diarrhea and bloating for those with IBS.
The Bottom Line
When eaten in moderation as part of a balanced diet, sweet corn cobs provide essential antioxidants, vision supporting carotenoids, gut-healthy fiber and more. Look for plump, filling kernels encased in bright green husks for the best quality and flavor.
FAQs
How many calories are in an ear of corn?
One medium ear of corn (6-7 inches long) contains around 90 calories. Large ears that are 8-9 inches long have about 120 calories.
Is corn healthy to eat?
Yes, corn is very healthy. It contains antioxidants, fiber, vitamins, minerals and beneficial plant compounds. Eating corn can promote heart health, boost immunity, support healthy digestion and more.
What are some benefits of corn?
Some main health benefits of corn include improved digestion and gut health due to its fiber content, stronger immune system thanks to vitamin C, and reduced risk of eye issues due to antioxidants like lutein and zeaxanthin that support vision.
Are there any downsides of eating corn?
Corn does have some potential downsides, mainly for those with certain food allergies or sensitivities. Corn allergies, though rare, can cause unpleasant symptoms in some people. Corn may also exacerbate digestive issues for those with IBS. And the high glycemic index could negatively impact blood sugar control.
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.
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