Understanding the Calorie Content of Corn on the Cob
Corn on the cob is a classic summer treat that many people look forward to grilling and eating. But is it a lower calorie option or does it pack a lot of calories in each ear of corn? Knowing the calorie count can help guide healthy portion sizes.
Corn as a Vegetable and Grain
Corn is botanically considered a grain. However, given its sweet flavor and use as a vegetable in cooking, it is often perceived as both a starch and vegetable. When still in the husk, corn on the cob makes for a fun and tasty addition to any barbecue or summer dinner. It also gives the satisfaction of nibbling on a vegetable.
Nutritional Profile of Corn
Despite being high in carbs and calories, corn does provide some key nutrients. A typical ear of large yellow corn contains:
- 127 calories
- 5 grams protein
- 28 grams carbs
- 2 grams fiber
- Vitamin C, folate, manganese
Corn is high in carbohydrates due to its starch content. But it has more fiber compared to other starchy foods like potatoes. Corn is also rich in antioxidants like anthocyanins and zeaxanthin.
Calorie Count of Boiled Corn on the Cob
Since corn on the cob is often boiled or grilled, here is the typical calorie count for a boiled ear of corn without any butter, oil or other toppings:
- Small ear (5-5/4 inches long) - 77 calories
- Medium ear (6-7 inches long) - 103 calories
- Large ear (7-8 inches long) - 127 calories
The size of the ear of corn greatly impacts the number of calories. Smaller ears have 30-40% less calories than larger ears of corn.
Does Grilling or Roasting Change the Calorie Amount?
Cooking corn on the cob by grilling, roasting, or boiling has minimal effect on the calorie content. The number of calories comes mainly from the natural sugar and starch in the raw corn kernels. The small amount of oil or butter used for grilling simply helps brown the corn and add flavor.
However, avoid cooking methods that add a lot of high fat ingredients like deep frying, cooking in heavy cream or cheese sauce, or loading up on butter and oils. Those preparation methods can double or triple the calories.
Effect of Corn Toppings on Calorie Count
While plain corn on the cob is relatively low in calories, many popular toppings and flavorings add a significant amount of extra calories:
- 1 Tbsp butter - 100 calories
- 2 Tbsp heavy cream - 115 calories
- 1 oz cheddar cheese - 115 calories
- 1 Tbsp olive oil - 120 calories
- 2 Tbsp sour cream - 60 calories
Herbs, spices, lime juice and chili powder add lots of flavor without calories. Drizzling corn with flavored vinegars is also low calorie.
Calories in Corn vs. Other Veggies
Compared to other summer vegetables, corn tends to be higher in calories and carbs:
- 1 ear corn - 103 calories
- 1 cup broccoli - 31 calories
- 1 medium tomato - 22 calories
- 1 cup zucchini - 19 calories
- 1 cup cucumber - 16 calories
However, corn has more fiber than some starchy veggies like potatoes. It also has more bulk and satisfaction per calorie than leafy greens.
Tips for Serving Corn on the Cob
Some healthy ways to enjoy corn on the cob without excessive calories include:
- Opt for smaller ears of corn.
- Remove visible fat and butter before eating.
- Flavor with spices, vinegar, lime, chili powder instead of butter or cream.
- Count each ear of corn as a starchy side vegetable - limit to 1-2 per meal.
- Pair with lower carb vegetables like tomatoes or peppers.
- Avoid high calorie cooked preparations like creamed corn.
Is Corn Good for Weight Loss?
While corn is high in carbohydrates, it can be part of a healthy weight loss plan in moderation. Benefits of corn for weight loss include:
- High satiety and fiber content prevent overeating.
- Low energy density food for fewer calories per bite.
- Naturally sweet flavor helps curb cravings for sweets.
- Filling side veggie that accompanies lean proteins.
- More nutrient rich than processed grains and starchy sides.
Stick to 1-2 small ears per meal and avoid loading on high calorie toppings for best results.
Health Benefits of Corn
Despite being high in carbs and calories, enjoying corn on the cob in moderation offers some benefits:
- Good source of fiber, vitamins, and minerals.
- Contains antioxidants like lutein and zeaxanthin for eye health.
- May help reduce risk of colon cancer and diverticulitis.
- Has compounds that reduce inflammation.
- Counts as a vegetable serving for a healthy, balanced diet.
Downsides of Eating Corn
Some potential downsides of corn include:
- High glycemic index can spike blood sugar.
- Often grown from GMO seeds.
- May trigger allergies or sensitivities.
- Can contribute significant calories with toppings.
- Frequently overcooked which reduces nutrition.
Those with diabetes or seeking low carb options may need to limit intake. But eating corn in moderation can be part of an overall nutritious diet.
The Bottom Line
Corn on the cob makes for a tasty and fun summer treat. While higher in carbs and calories than many vegetables, a plain medium ear of corn has only around 100 calories. Avoid going overboard with high calorie toppings to keep corn as a nutritious addition to your diet. Pair it with lean proteins and non-starchy vegetables for a well-balanced meal.
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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