Calories in Corn on the Cob with Butter - How Butter Impacts Calories

How Many Calories Are in an Ear of Corn with Butter?

Corn on the cob is a beloved summer treat, best enjoyed slathered in butter. But is this classic side dish as innocent as it seems when it comes to your health and waistline?

Fresh sweet corn is quite nutritious and low in calories on its own. However, drenching it in butter or oil can turn an otherwise healthy veggie into a high-calorie trap. So just how many extra calories does the butter add?

Calories in Corn on the Cob

An average ear of corn without any butter or oil contains around 90-100 calories. This is based on a 6-7 inch ear weighing around 80-90 grams.

Here is the calorie breakdown for 1 medium ear of corn on the cob (90g):

• Calories: 96
• Protein: 3g
• Carbs: 21g
• Fat: 1g
• Fiber: 2g

As you can see, plain corn is low in fat and calories, with just 4 calories per ounce. The majority of calories come from carbs. Corn also provides folate, vitamin C, thiamin and some antioxidants.

Calories Added from Butter

Butter is mostly pure fat, providing a whopping 100 calories per tablespoon. Using just 1 tablespoon can nearly double the calories of an ear of corn!

Here's how the calorie count increases based on the amount of butter added:

• Corn with 1 tbsp butter: 188 calories
• Corn with 2 tbsp butter: 284 calories
• Corn with 3 tbsp butter: 380 calories

Other high-fat toppings like olive oil, margarine, mayonnaise or cheese can have a similar impact. Just a drizzle of oil adds about 120 calories per tablespoon.

Portion Size Matters

Keep in mind that the size of the ear also affects the total calorie count. Larger, fatter ears naturally have more calories, even without added butter.

For example, here are the calories for different sizes of corn on the cob:

• Small ear (60g): 72 calories
• Medium ear (90g): 96 calories
• Large ear (120g): 128 calories
• Jumbo ear (150g): 160 calories

An extra large ear slathered in 2 tbsp of butter would end up being nearly 400 calories! So pay attention to portion sizes, and consider sharing a jumbo ear.

Other Ways Butter Adds Calories

Aside from simply adding calories, melting butter can also cause you to overeat in other ways:

• Butter enhances flavor and taste, so you eat more
• The fat allows you to eat more easily and quickly
• Butter encourages bigger portion sizes
• Youre less likely to feel full and satisfied

Research shows that people tend to eat significantly more calories when food is served with melted butter versus the same dish plain. The rich taste and smooth texture causes both the amount and rate of eating to increase.

Healthier Alternatives to Butter

You don't have to give up your favorite summer treat. There are some simple ways to lighten up this classic side dish:

• Use a light spread or whipped butter
• Brush on olive oil or avocado oil
• Rub with fresh lime or lemon juice
• Season with spices like chili powder or paprika
• Sprinkle on a little parmesan cheese

Another option is to skip the topping and enjoy the natural sweetness of fresh corn. Or pair your corn on the cob with lower-calorie sides like a salad or grilled vegetables to balance your meal.

Tips for Serving Corn on the Cob

Here are some helpful serving tips to keep calories under control when enjoying corn on the cob:

• Select smaller or medium-sized ears
• Allow 1 ear per person as a side dish
• Split extra large ears in half or quarters to share
• Portion butter into pats rather than coating the corn
• Use a brush to lightly spread butter over top
• Season simply with salt, pepper, chili powder or a squeeze of lime

Nutrition Facts for Corn on the Cob

Understanding the full nutrition facts will help you fit corn into your diet in a healthy way.

Here are the nutrients in a medium 6-7 inch ear of corn (90g):

• Calories: 96
• Fat: 1g
• Carbs: 21g
• Fiber: 2g
• Sugar: 6g
• Protein: 3g
• Vitamin C: 9% DV
• Thiamin: 8% DV
• Folate: 6% DV
• Magnesium: 4% DV
• Phosphorus: 4% DV
• Potassium: 4% DV

As a whole grain, corn provides carbs in the form of starch, sugar, and fiber. It has trace amounts of fat and is low in protein. Corn is a good source of folate and also contains vitamins C, K, and B vitamins.

Benefits of Corn

Enjoying corn in moderation can provide several benefits:

• Fiber - Promotes digestive and heart health
• Antioxidants - May reduce cancer and inflammation
• Lutein and Zeaxanthin - Supports eye health and vision
• Folate - Important for cell growth and DNA
• Thiamin - Converts food into energy

Downsides of Corn

There are a couple potential drawbacks to keep in mind:

• High glycemic index - Can spike blood sugar
• Low protein and nutrients - Compared to other veggies
• May trigger allergies - Related to grass allergies

Those with diabetes may need to be mindful of portion sizes to control blood sugar. But overall, enjoying fresh corn in moderation can be part of a healthy diet for most people.

The Best Ways to Cook Corn on the Cob

Not only does the preparation method impact calories, but it also affects the taste and nutritional value of corn.

Here's a look at some of the most popular cooking methods:

Boiling

Boiling only requires a pot of water. Cook for 5-10 minutes until kernels are tender.

Pros: Simple, retains nutrients, enhances natural sweetness.

Cons: Can get soggy if overcooked.

Grilling

Grill shucked corn directly on the grill at medium heat for 10-15 minutes.

Pros: Adds smoky flavor, gives a charred texture.

Cons: Can dry out if not monitored.

<h3

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.