Understanding Calories in Corn on the Cob
Corn on the cob is a beloved summer staple across America. Few things taste better than biting into a tender, sweet ear of corn slathered in butter. But is our favorite barbecue side dish actually healthy? What are the calories in an ear of corn with butter and should you feel guilty enjoying this seasonal treat? Let's find out.
Corn Nutrition Facts
Corn is packed with beneficial nutrients. One medium ear of yellow corn contains:
- 77 calories
- 5 grams protein
- 15 grams carbs
- 2 grams fiber
- 11% DV vitamin C
- 8% DV magnesium
Plus corn provides iron, phosphorus, zinc, manganese, copper and a little calcium too. So slightly buttered corn can be part of a healthy diet, as long as portions are controlled.
Fiber & Antioxidants Benefits
The combination of carbs, fiber and antioxidants like lutein and zeaxanthin found in corn provide several health perks. Studies show corn may help:
- Improve Digestion
- Stabilize Blood Sugar
- Protect Eye Health
- Reduce Cancer Risk
Impact of Cooking & Preparation Methods
Raw and cooked corn have similar total nutritional values, though cooking improves nutrient absorption. However, the way you prepare and serve corn impacts its calorie count and health profile.
Counting Calories in Corn Dishes
Out of the cob without any additions, a medium ear of corn provides just 77 calories. But full dishes like creamed corn, corn pudding or Mexican street corn can tally 500-1000+ calories per hearty serving!
Calories In Boiled & Grilled Corn
Simply boiling or grilling corn on the cob only introduces a small amount of added calories from cooking fats or oils:
- Grilled Corn on Cob: 80 calories
- Boiled Corn on Cob: 83 calories
Calories In Roasted & Air Fried Corn
Dry heat methods like roasting or air frying use little to no oil, keeping calories minimal:
- Roasted Corn on Cob: 88 calories
- Air Fried Corn on Cob: 90 calories
Impact of Butter, Salt and Seasonings
Where corn on the cob starts tallying bigger calories is when you add high-fat toppings like butter, cheese or creamy sauces:
- Corn on Cob with 1 Pat Butter: 105 calories
- Corn on Cob with 1 Tbsp Butter: 150 calories
- Mexican Street Corn: 279 calories
However, lighter seasonings like chili powder, lime juice, parsley or a spritz of oil have minimal effects on the calorie count.
Complete Nutrition Facts for Corn Dishes
To showcase the calories and nutrition numbers for full side dishes and recipes, here's an overview of popular ways people love to eat corn:
Grilled & Boiled Corn on the Cob
Simple grilled or boiled corn + 1 pat of butter
- 105 calories
- 12 grams carbs
- 2 grams protein
- 6 grams fat
Creamed Corn
Creamy comfort food made with corn, milk, butter and seasonings
- 97 calories per 1/2 cup
- 14 grams carbs
- 3 grams protein
- 5 grams fat
Mexican Street Corn
Topped with butter, mayo, cotija cheese, cilantro and spices.
- 279 calories per ear
- 12 grams protein
- 24 grams carbs
- 16 grams fat
Healthy Ways To Enjoy Corn
When topped with butter or drenched in cream, corn goes from healthy whole food to high-calorie treat fast. Here are better-for-you ways to prepare corn while controlling calories, fat and portions:
Lighter Seasonings & Sauces
Instead of butter, opt for heart-healthy fats like avocado, olive oil or tahini. Flavor with herbs, spices, chili powder, lime and salt-free seasoning blends instead.
Swap Out Unhealthy Toppings
Rather than full-fat cheese or sour cream, try lighter toppings like plain Greek yogurt, cotija or feta cheese, red onion and cilantro.
Portion Control
Stick to one small ear of corn instead of two large ears to control excess calories, carbs and fat intake from hefty toppings.
Complement With Veggies
Round out your plate by pairing corn on the cob with lower-carb veggies like bell peppers, zucchini, tomatoes and greens.
So go ahead and continue enjoying juicy corn on the cob all summer long. Just be mindful of any high-fat toppings you add to control calories and balance your diet.
FAQs
Is corn good for you?
Yes, corn contains beneficial nutrients like fiber, vitamin C, magnesium and antioxidants. It can be part of a healthy diet in moderation.
Is corn high in carbs?
One medium ear of corn has 15 grams of carbs, so it's moderately high-carb. Still, corn has fiber to help slow digestion and stabilize blood sugar.
Is corn low carb with butter?
No, while corn itself is not too high in carbs, adding high-fat toppings like butter or cheese increases the carb counts of corn dishes significantly.
What's the healthiest way to prepare corn?
Grilling, roasting or boiling corn are healthiest. Skip adding butter or heavy creams and opt for lighter seasonings like herbs and spices to flavor.
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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