How Many Calories are in Corn on the Cob?
Corn on the cob is a classic summer barbecue food that is beloved for its sweet flavor and fun eating experience. As you sink your teeth into the tender kernels and the corn juice dribbles down your chin, you may start to wonder - just how many calories am I consuming right now?
The Calorie Content of Corn on the Cob
There are a number of factors that determine exactly how many calories are found in an ear of corn on the cob. These include:
- Size of the ear of corn
- Whether it has been cooked or is raw
- Any toppings or seasonings added
On average, a medium-sized ear of boiled corn on the cob contains around 100-130 calories. An especially large ear may have closer to 200 calories. Here is the nutrition breakdown for a 6" medium boiled ear of corn:
- Calories: 101
- Carbohydrates: 23g
- Protein: 3.4g
- Fat: 1.7g
- Fiber: 2.2g
Cooked vs Raw Corn Nutrition
Cooking corn significantly alters its nutritional makeup. Raw corn contains starch that is difficult for humans to digest properly. The cooking process gelatinizes the starch, breaking it down into a form that we can fully absorb and benefit from.
In addition to increasing digestibility, cooking also unlocks more antioxidants like ferulic acid and boosts the bioavailability of carotenoids like zeaxanthin and lutein. On the downside, some water-soluble vitamins like vitamin C and B vitamins are decreased with cooking as they leach out into the cooking liquid.
So while cooked corn does have slightly more calories and carbs than raw, it also provides more usable nutrition for our bodies. An average 100g serving of raw corn has 86 calories, while cooked corn has around 96 calories.
Does Grilling or Boiling Change the Calories?
How you cook your corn on the cob does not have a significant effect on the basic calorie or nutrient content. The two most popular cooking methods are boiling and grilling. Grilled corn tends to have a deeper, slightly charred flavor from cooking over an open flame while boiled corn is infused with seasoning from the cooking liquid.
However, assuming you don't add high calorie toppings like butter or oil, the calories will be very similar. So whether you prefer your cobs hot off the grill or steamed until tender, you can enjoy them guilt-free!
Health Benefits of Corn on the Cob
Now that you know ears of corn are relatively low in calories, you can happily reap the many health benefits this summer crop provides!
High Antioxidant Content
Corn contains beneficial plant compounds like anthocyanins, ferulic acid, zeaxanthin, and lutein. These antioxidants can help reduce inflammation, protect eye health, and lower oxidative damage linked to chronic diseases.
Good Source of Fiber
A medium ear of corn provides 2-3 grams of fiber, which promotes healthy digestion. Corn fiber has also been linked to lowering cholesterol, stabilizing blood sugar levels, and supporting weight loss.
Anti-Cancer Properties
Certain types of corn like purple corn are exceptionally high in antioxidants called anthocyanins. Early research indicates that increased anthocyanin consumption is associated with lower colorectal cancer risk.
Vision Protection
The yellow pigments in corn are the carotenoids lutein and zeaxanthin, which are known to prevent eye diseases like macular degeneration and cataracts. Getting plenty of these antioxidants can help maintain good vision.
Vitamins and Minerals
Corn provides an array of important micronutrients like folate, magnesium, phosphorus, zinc, iron, copper, thiamine, niacin, and vitamin B6. It makes for a well-rounded addition to any healthy, balanced diet.
Downsides of Enjoying Corn
While corn does supply beneficial nutrition, there are some potential downsides to keep in mind as well.
High Glycemic Index
Corn ranks high on the glycemic index, meaning it causes a rapid rise in blood sugar. This makes it less ideal for those with certain medical conditions like diabetes. Strategies like pairing it with protein or vinegar can help mitigate glycemic response.
Can Spike Cholesterol
Corn oil has been linked to increased LDL or “bad” cholesterol levels for some individuals. This may be related more to industrial processing methods rather than whole food corn however.
Contains Phytic Acid
Raw corn has higher levels of phytic acid, which can potentially block absorption of some nutrients. Proper preparation like soaking, sprouting or fermenting corn before eating can help deactivate phytic acid.
Risk of Mold and Mycotoxins
There have been some issues with corn being susceptible to mold, fungi and associated toxic mycotoxins if not properly handled and stored. Choosing non-GMO corn varieties can help reduce contamination risk.
Incredible Corn Recipes Beyond the Cob
While corn on the cob makes for the perfect hand-held summer snack, there are also many ways to enjoy this versatile ingredient beyond eating it right off the stalk:
Corn and Zucchini Fritters
Shredded zucchini and corn are held together with egg and cheese for a crunchy, flavourful fritter that's great as an appetizer or side.
Creamy Corn Chowder
What better way to enjoy corn than in a rich, comforting soup chock full of veggies and seasoning? Chowders and bisques are classic corn crowd-pleasers.
Corn Enchiladas
In these cheesy enchiladas, corn teams up with black beans, salsa verde, cilantro and Mexican spices for an irresistible baked dish.
Corn Salad
Fresh summer corn is tossed with tomatoes, avocado, peppers and lime juice for a vibrant potluck salad the whole family will love.
The Takeaway on Corn on the Cob Calories
When you crunch into sweet, juicy corn on the cob this summer, you can enjoy those mouthfuls knowing that each ear averages a reasonable 100-130 calories. Corn is loaded with fiber, antioxidants, vision-protecting carotenoids, and important vitamins and minerals.
It does come with some potential downsides like effects on blood sugar and cholesterol for certain individuals. But for most people, fresh corn on the cob makes for a nutritious addition to a balanced diet.
So slather on a pat of butter if you'd like and sink your teeth into the satisfaction that comes from summer's simplest pleasure, without worrying about your waistline!
FAQs
Is corn high in carbs?
Yes, corn does contain a significant amount of carbs, mainly in the form of starch and naturally occurring sugars. An average ear of corn has around 23 grams of carbs.
Is corn keto friendly?
Most types of corn are too high in carbs to fit into a keto eating plan. There are some specialty low carb corn options made with altered starches that may work for keto diets.
Does corn raise blood sugar?
Corn has a high glycemic index, meaning it causes blood sugar to spike more rapidly compared to low glycemic foods. Portion control and pairing with protein can help mitigate effects on blood glucose.
Is corn inflammatory?
On its own, corn is not typically considered an inflammatory food. In fact, it contains beneficial antioxidants that fight inflammation. But corn oil and heavily processed corn products can trigger inflammation in some people.
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.
Add Comment