Introduction
Corn on the cob is a classic summer treat that can be enjoyed boiled, grilled, or roasted. Slathering the hot corn with butter enhances the flavor but also adds extra calories. In this article, we'll look at how many calories are in corn on the cob with butter and provide some tips for lightening up this popular side dish.
Calories in Plain Corn on the Cob
Before determining how many extra calories butter adds, let's first look at the calories in plain corn on the cob. An average size ear of corn without any additions contains:
- Calories: 77
- Carbs: 15 grams
- Protein: 3 grams
- Fat: 1 gram
- Fiber: 2 grams
This is based on a 6" to 7" ear of yellow corn with around 90 grams in weight. Corn is relatively low in calories and high in fiber thanks to all the insoluble fiber in the kernels.
Factors Impacting Corn on the Cob Calories
Several factors can cause the calorie content of an ear of corn on the cob to vary:
- Size - Larger, fuller ears will have more kernels and slightly more calories than smaller ears.
- Cooking method - Grilled or roasted corn may have slightly more calories due to absorbed oil or charring.
- Type of corn - Sweet corn tends to be lower in calories than field corn varieties.
However, these differences amount to no more than 10-15 calories per average sized ear.
Does Butter Increase Calories in Corn on the Cob?
Yes, adding butter to corn on the cob significantly increases the total calories. Here's a look at how many calories common amounts of butter add:
- 1 pat of butter (5g): 37 calories
- 1 tbsp butter (14g): 102 calories
- 2 tbsp butter (28g): 204 calories
One standard pat of butter has around 37 calories. Even this small amount of butter more than doubles the 77 calories in a plain ear of corn!
Meanwhile, a typical tablespoon of butter packs over 100 calories. Two tablespoons provides a whopping 204 extra calories.
Corn on the Cob with 1 Pat of Butter Calories
An ear of corn on the cob with just 1 pat or teaspoon (5g) of butter totals:
- Corn: 77 calories
- 1 pat butter: 37 calories
- Total Calories: 114
So while butter increases the flavor, keep in mind that even a small 1 pat serving nearly doubles the calorie content compared to plain corn on the cob.
Corn on the Cob Nutrition Facts
Despite the extra calories, butter does not significantly change the nutrition profile of corn on the cob. Plain corn offers a good amount of fiber, vitamins, minerals, and antioxidants. Here is the full nutrition breakdown for a 6-7" ear of corn without butter:
- Calories: 77
- Fat: 1g
- Carbs: 15g
- Protein: 3g
- Fiber: 2g
- Sugar: 3g
- Vitamin C: 6% DV
- Thiamine: 5% DV
- Folate: 6% DV
- Magnesium: 4% DV
- Phosphorus: 5% DV
- Potassium: 4% DV
- Manganese: 8% DV
Corn is high in fiber, B vitamins like thiamine, folate, and various minerals like magnesium, phosphorus, potassium, and manganese. It also contains antioxidants like lutein and zeaxanthin.
Nutritional Benefits of Corn
Here are some of the key nutritional benefits corn provides:
- Fiber - Promotes good digestion and heart health
- Vitamin C - Boosts immune function and aids collagen production
- Magnesium - Supports bone health, muscle function, and relaxation
- Antioxidants - Neutralize free radicals to reduce disease risk
Ways to Reduce Calories in Corn on the Cob
To lighten up this summer favorite, here are some easy tips for cutting calories in corn on the cob with butter:
Use Less Butter
Stick to just 1 teaspoon or 1 pat of butter rather than piling on a whole tablespoon. This small amount still provides flavor, while saving 60-100 calories per ear of corn.
Try Butter Alternatives
Swap butter for lower calorie substitutes like:
- Olive oil or avocado oil - About 45 calories per teaspoon
- Coconut oil - About 45 calories per teaspoon
- Plain Greek yogurt - About 20 calories per tablespoon
Season Without Fat
For the lowest calorie option, skip the butter and season your corn with salt, pepper, lime juice, chili powder, garlic powder, or other herbs and spices instead.
Go for Low-Fat or Light Butter
Choosing a low-fat or light butter can trim around 50 calories off each tablespoon you use.
Try Butter Spray
Butter flavored cooking sprays provide the taste of butter with way fewer calories. Just a 1 second spray provides around 10 calories.
Healthiest Ways to Eat Corn on the Cob
Here are some nutritious serving suggestions for enjoying corn on the cob without the excess calories:
Grilled Corn
Grill shucked corn lightly brushed with olive oil and season with salt, pepper, lime juice and a dash of chili powder.
Roasted Corn
Roast corn in the oven brushed with a small amount of avocado oil and sprinkled with parmesan cheese.
Corn and Tomato Salad
Toss grilled corn kernels with cherry tomatoes, arugula, basil, balsamic vinegar and just a drizzle of extra virgin olive oil.
Corn Salsa
Mix roasted corn with diced tomato, onion, jalapeno, cilantro and lime juice for a fresh salsa dip or topper.
General Tips for Enjoying Corn on the Cob
Here are some additional ways to choose, prepare, and serve corn on the cob while keeping nutrition and calories in mind:
- Look for plump, green husks with moist silk ends to pick the freshest corn.
- Cook within 1-2 days of picking for optimal sweetness.
- Leave husks on while grilling or roasting to add moisture and flavor.
- Boil corn in heavily salted water for 5-7 minutes until tender.
- Serve grilled corn with wedges of lime to naturally bring out the sweetness.
- Pair with black beans, bell peppers, or poblano chiles for a Mexican-inspired dish.
- Add kernel corn or leftover grilled corn to salads, salsas, soups, or tacos.
Health Benefits of Corn
Despite being higher in carbs and calories, corn still offers some good nutritional benefits. Here are some of the top health benefits associated with eating corn:
High in Antioxidants
Corn contains various carotenoids like lutein and zeaxanthin which act as antioxidants to prevent disease-causing oxidative damage to cells.
May Support Eye Health
The antioxidants lutein and zeaxanthin accumulate in the retina and can reduce risk of eye conditions like macular degeneration and cataracts.
Promotes Digestive Regularity
The insoluble fiber in corn passes through the gut undigested, adding bulk to stool and supporting regular bowel movements.
Helps Control Blood Sugar
Despite having carbs, corn has a low glycemic index. The fiber helps slow sugar absorption and prevent unhealthy spikes and crashes in blood glucose.
Contains Compounds that Combat Inflammation
Certain carotenoids found in corn exhibit anti-inflammatory activity which may reduce systemic inflammation linked with chronic diseases.
Downsides and Concerns About Corn
While corn does provide some nutritional value, there are a few downsides to consider:
High Glycemic Load Food
The total glycemic load in a large serving of corn is fairly high, which could negatively impact blood sugar regulation.
Often GMO
Most corn grown in the United States is genetically modified. Some avoid GMOs due to limited long term safety data.
May Contain Contaminants
Corn is frequently contaminated with mycotoxins from mold growth. Buying organic and properly storing corn can help minimize this risk.
Limited Protein Content
With only about 3 grams of protein per serving, corn is lower in protein than other whole grains like quinoa or buckwheat.
Those with diabetes, food allergies/sensitivities, or on specific diets like gluten-free should be aware of these factors surrounding corn nutrition and safety.
Conclusion
Slathering butter on corn on the cob significantly increases the calorie content. Just 1 pat of butter adds about 35 calories, while a typical tablespoon provides over 100 extra calories. To lighten up this favorite summer side, use just a small amount of butter or try healthier substitutions like olive oil or Greek yogurt. Watch your portions and balance out corn with lower carb sides to help keep calories in check.
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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