Calories in Corn on the Cob: Nutrition Facts Per Serving

Calorie Count for Corn on the Cob

Corn on the cob is a classic summer treat that can be a tasty addition to any barbecue or family dinner. But many people wonder - just how many calories are actually in corn on the cob?

Understanding the calorie content in corn can help you incorporate this sweet veggie into a healthy diet. Here’s a thorough look at the calories, nutrients, and serving sizes to know for corn on the cob.

Nutrients in Corn on the Cob

Before diving into the calories, let’s first review the main nutrients found in corn:

• Carbs - Corn kernels contain a high amount of carbs, most of which come from starch and sugars. An ear of corn is about 18-20% carbs.
• Fiber - Despite the high carb count, corn also provides insoluble fiber in each serving. This fiber can support digestive health.
• Protein - Corn contains modest amounts of plant-based protein. An ear of corn has around 5-7 grams of protein.
• Vitamins & Minerals - Corn provides vitamins C, B6, thiamine, niacin, magnesium, phosphorus, zinc, iron, and potassium.
• Antioxidants - Yellow corn has beneficial antioxidants like lutein and zeaxanthin, which supports eye health.

Calories in Boiled Corn on the Cob

Now let’s get into the specifics on calories. Keep in mind that nutrition details can vary slightly depending on if you eat:

• Boiled corn on the cob
• Grilled corn on the cob
• Microwaved corn on the cob

But generally, a medium ear of boiled corn on the cob contains about (1):

• 123 calories
• 5.5 grams protein
• 0.6 grams fat
• 28 grams carbs
• 2.6 grams fiber

As you can see, one medium ear of corn is relatively low calorie but high in carbs and fiber. The majority of calories in corn come from its carbohydrate content.

Does Grilled Corn Have More Calories?

What about grilled corn - does it contain more calories than boiled corn on the cob? Generally the calorie count is quite similar.

Grilled corn has around 128 calories per medium ear, along with 27 grams carbs and 3 grams fiber. The slightly higher calorie count comes from small amounts of oil or butter that may be added for grilling.

So while grilled corn is a bit higher in calories than boiled, the difference is minimal. You can enjoy corn prepared either way while keeping calories in check.

Microwaved Corn Nutrition Facts

Microwaving is another simple way to prepare your corn on the cob quickly. Here are the nutrition facts for a medium microwaved ear of corn (2):

• 133 calories
• 33 grams carbs
• 4.7 grams fiber
• 5.8 grams protein

As you can see, microwaved corn is also low calorie while providing a hefty dose of carbs, fiber, and plant protein in each serving.

Calories Per 100 Grams of Corn

When looking at nutritional data, you’ll often see details listed per 100 gram serving as well. So how many calories does 100 grams of corn contain?

Every 100 grams of boiled corn equals (3):

• 96 calories
• 22 grams carbs
• 2 grams fiber
• 3.4 grams protein

100 grams is equal to about half an ear of corn on the cob. So if you eat a medium ear of corn, you’re consuming around 200 grams total.

Corn Cob Calories vs Corn Kernels

What about just the kernels - are corn kernels higher or lower in calories than eating the cob?

There’s essentially no difference in calories when comparing the kernels to the cob. The cob itself is mostly fiber, which contains minimal calories by weight.

You can see this when comparing 100 grams of sweet corn kernels to 100 grams of corn on the cob (4):

• Corn kernels: 96 calories
• Corn on the cob: 96 calories

So feel free to enjoy both the kernels and the cobs! The calories will be the same either way.

Are Corn Cobs Edible?

While corn cobs contain mostly indigestible fiber, the cob itself is technically edible. However, it’s still smart to avoid eating too much of the thick central cob to avoid digestive issues.

The innermost layer and the very tip of the corn cob can be consumed. But use caution with larger sections, as too much corn cob may be tough to pass through your digestive tract.

In small amounts, enjoying the corn cob can add beneficial fiber. But the majority of nutrients are found within the corn kernels themselves.

What’s Considered a Serving of Corn?

When incorporating corn into your diet, what counts as one serving? Here are some common serving sizes for corn (5):

• 1 medium ear = 1 serving
• About 3/4 cup kernels = 1 serving
• 4-6 baby corns = 1 serving

Adults should aim for at least 1-2 servings of corn or other starchy vegetables daily as part of a balanced, healthy plate.

Daily Recommendations for Corn

Wondering how much corn per day or week you should eat while maintaining a calorie deficit? Here are some healthy guidelines:

• Women: 1-3 ears corn per week
• Men: 1-4 ears corn per week

Consuming corn within these weekly limits allows you to gain its nutritional benefits without overdoing calories or carbs.

Pair corn with lean proteins, greens, beans, and other non-starchy veggies for a well-rounded diet.

Can You Eat Too Much Corn?

While corn can absolutely be part of a healthy diet, it's possible to overdo your corn consumption. Eating very large amounts of corn could lead to unwanted weight gain or spikes in blood sugar.

If you notice weight gain, fatigue, frequent urination, increased thirst, or other concerning symptoms, you may be getting more corn than your body can handle.

Every person has a different threshold for corn and carb tolerance. Track your serving sizes and listen to your body's cues to find the right balance for you.

The Bottom Line

When eaten in moderation as part of an overall balanced diet, corn on the cob can be an enjoyable low-calorie addition to any meal.

Each medium ear contains 100-130 calories whether boiled, grilled, or microwaved. The majority of corn's calories come from its carbohydrate and fiber content.

Aim for 1-4 servings of corn per week and pair it with lean proteins and non-starchy vegetables. This allows you to gain corn's many nutrients without going overboard on calories or carbs.

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.