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45 Corn On The Cob Nutrition Facts

Owen Fairclough

Written by Owen Fairclough

Modified & Updated: 31 Jul 2024

Expert Verified Editorial Guidelines
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Source: Cooking.nytimes.com

Corn on the cob is a summer favorite, but how much do you really know about its nutritional value? Packed with fiber, vitamins, and antioxidants, this golden delight offers more than just a tasty treat. Did you know that a single ear of corn provides about 3 grams of protein and 2 grams of fiber? Plus, it's a good source of vitamin C, B vitamins, and magnesium. Whether you're grilling, boiling, or roasting, corn on the cob can be a healthy addition to your diet. Let's dig into 45 fascinating nutrition facts about this versatile vegetable that will make you appreciate it even more!

Key Takeaways:

  • Corn on the cob is a nutritious powerhouse, packed with fiber, vitamins, and minerals. It supports digestion, heart health, and immune function, making it a delicious and healthy choice for summer meals.
  • Enjoy corn on the cob in various cuisines and cooking methods, from Mexican elote to American BBQ. It's versatile, gluten-free, and suitable for vegan, low-FODMAP, and some restrictive diets. Plus, it's not as high in sugar as some fruits!
Table of Contents
01Corn on the Cob: A Nutritional Powerhouse
02Health Benefits of Corn on the Cob
03Fun Facts About Corn on the Cob
04Nutritional Comparisons
05Cooking and Serving Tips
06Corn on the Cob in Different Cuisines
07Environmental Impact of Corn Farming
08Corn on the Cob and Dietary Restrictions
09Nutritional Myths About Corn on the Cob
10Corn on the Cob: A Nutritional Powerhouse

Corn on the Cob: A Nutritional Powerhouse

Corn on the cob is a summer favorite, but did you know it's packed with nutrients? Let's dive into some fascinating facts about this delicious vegetable.

  1. Rich in Fiber: Corn on the cob provides about 2 grams of fiber per ear, aiding digestion and promoting a healthy gut.

  2. Low in Fat: Each ear contains less than 1 gram of fat, making it a heart-healthy choice.

  3. High in Carbohydrates: One ear has around 19 grams of carbohydrates, providing a quick energy boost.

  4. Contains Protein: With about 3 grams of protein per ear, corn helps in muscle repair and growth.

  5. Loaded with Vitamins: Corn is rich in vitamins A, B, and E, which support vision, energy production, and skin health.

  6. Mineral-Rich: It contains essential minerals like magnesium, iron, and zinc, crucial for various bodily functions.

Health Benefits of Corn on the Cob

Eating corn on the cob can offer numerous health benefits. Here are some key points to consider.

  1. Antioxidant Properties: Corn contains antioxidants like lutein and zeaxanthin, which protect against cellular damage.

  2. Supports Eye Health: The lutein and zeaxanthin in corn also help prevent cataracts and age-related macular degeneration.

  3. Boosts Immune System: The vitamins and minerals in corn strengthen the immune system, helping to fend off illnesses.

  4. Promotes Heart Health: The fiber and antioxidants in corn contribute to lower cholesterol levels and reduced risk of heart disease.

  5. Aids in Weight Management: Its high fiber content helps you feel full longer, aiding in weight control.

Fun Facts About Corn on the Cob

Beyond nutrition, corn on the cob has some interesting trivia. Let's explore some fun facts.

  1. Ancient Crop: Corn has been cultivated for over 9,000 years, originating in Mexico.

  2. Variety of Colors: Corn can be yellow, white, blue, red, or even purple, each with unique nutrients.

  3. Versatile Ingredient: Corn on the cob can be boiled, grilled, roasted, or even microwaved.

  4. Popular Worldwide: It's a staple in many countries, from the United States to Africa and Asia.

  5. Symbol of Summer: In many cultures, corn on the cob is synonymous with summer barbecues and picnics.

Nutritional Comparisons

How does corn on the cob stack up against other vegetables? Let's compare.

  1. Higher in Carbs: Compared to leafy greens, corn has more carbohydrates, making it a good energy source.

  2. Lower in Calories: With about 77 calories per ear, it's lower in calories than potatoes.

  3. More Fiber: Corn has more fiber than many other starchy vegetables, like peas and carrots.

  4. Rich in Antioxidants: It contains more antioxidants than many other common vegetables, such as cucumbers and lettuce.

Cooking and Serving Tips

Maximize the nutritional benefits of corn on the cob with these cooking and serving tips.

  1. Grill for Flavor: Grilling corn enhances its natural sweetness and adds a smoky flavor.

  2. Boil with Husk: Boiling corn with the husk on helps retain moisture and nutrients.

  3. Add Spices: Enhance the flavor with spices like chili powder, paprika, or garlic.

  4. Use Healthy Toppings: Opt for toppings like olive oil, herbs, or a sprinkle of cheese instead of butter.

  5. Pair with Protein: Serve corn with lean proteins like chicken or fish for a balanced meal.

Corn on the Cob in Different Cuisines

Corn on the cob is enjoyed in various ways around the world. Here are some culinary traditions.

  1. Mexican Elote: Grilled corn topped with mayonnaise, cheese, chili powder, and lime juice.

  2. American BBQ: Often served grilled with butter and salt at barbecues.

  3. Indian Bhutta: Roasted corn seasoned with spices and lemon juice, sold by street vendors.

  4. African Maize: Boiled or roasted corn is a staple in many African diets.

  5. Asian Corn Soup: Corn is often used in soups and stews in Asian cuisine.

Environmental Impact of Corn Farming

Corn farming has significant environmental implications. Here's what you should know.

  1. Water Usage: Corn requires a lot of water to grow, impacting water resources in some areas.

  2. Pesticide Use: Conventional corn farming often involves heavy pesticide use, affecting soil and water quality.

  3. Soil Erosion: Corn farming can lead to soil erosion if not managed sustainably.

  4. GMO Concerns: Many corn crops are genetically modified, raising concerns about biodiversity and health.

  5. Sustainable Practices: Some farmers use sustainable practices like crop rotation and organic farming to mitigate environmental impact.

Corn on the Cob and Dietary Restrictions

Corn on the cob can fit into various dietary plans. Here's how.

  1. Gluten-Free: Naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity.

  2. Vegan-Friendly: Corn is plant-based, fitting well into vegan and vegetarian diets.

  3. Low-FODMAP: Generally considered low in FODMAPs, making it suitable for those with IBS.

  4. Paleo and Keto: While not typically included in strict Paleo or Keto diets due to its carb content, it can be enjoyed in moderation.

  5. Allergy Considerations: Rarely causes allergies, but those with corn allergies should avoid it.

Nutritional Myths About Corn on the Cob

Let's bust some common myths about corn on the cob.

  1. High in Sugar: While sweet, corn is not high in sugar compared to fruits like apples or bananas.

  2. Empty Calories: Corn is nutrient-dense, providing vitamins, minerals, and fiber.

  3. Causes Weight Gain: When eaten in moderation, corn does not contribute to weight gain.

  4. Not Nutritious: Corn is packed with essential nutrients, debunking the myth that it's not nutritious.

  5. Hard to Digest: While the outer shell can be tough, the inside is easily digestible and provides valuable nutrients.

Corn on the Cob: A Nutritional Powerhouse

Corn on the cob isn't just a tasty summer treat; it's packed with nutrients that benefit your health. Rich in fiber, it aids digestion and keeps you feeling full longer. Vitamins like B6 and folate support brain function and energy levels. The antioxidants in corn, such as lutein and zeaxanthin, promote eye health and may reduce the risk of cataracts.

Minerals like magnesium and potassium help maintain healthy blood pressure and muscle function. Plus, corn is naturally gluten-free, making it a great option for those with gluten sensitivities. Whether grilled, boiled, or roasted, corn on the cob is a versatile and nutritious addition to any meal.

So next time you enjoy this delicious veggie, remember you're not just indulging your taste buds—you're also fueling your body with essential nutrients.

Frequently Asked Questions

Why is corn on the cob considered a healthy choice?
Well, corn on the cob packs a punch with its nutrient content. It's loaded with fiber, vitamins, and minerals. Specifically, it's a great source of vitamin C, B vitamins, magnesium, and potassium. Eating corn can help with digestion, thanks to its fiber, and the antioxidants can support your eyes and overall health.
Can eating corn on the cob help in weight management?
Absolutely! Corn is relatively low in calories and high in fiber, making it quite filling. This means you're likely to eat less of other foods if you include corn in your meals. Plus, the fiber helps keep your digestive system running smoothly, which is always a bonus when trying to manage weight.
Is there a difference in nutrition between yellow and white corn?
Yep, there's a slight difference. Yellow corn is higher in antioxidants, especially lutein and zeaxanthin, which are good for eye health. White corn, on the other hand, has slightly fewer calories and carbs but the difference isn't huge. Both types are nutritious and can be part of a healthy diet.
How does cooking affect the nutrients in corn on the cob?
Cooking can change things a bit. Boiling corn can cause some of the water-soluble vitamins, like vitamin C and some B vitamins, to leach into the water. However, cooking also breaks down cell walls, making some nutrients more accessible. Grilling can add a smoky flavor and even create beneficial compounds. So, it's a bit of give and take.
What are the benefits of the fiber in corn on the cob?
Fiber is a big deal! It helps keep your digestive system in tip-top shape by promoting regular bowel movements and preventing constipation. Also, fiber can help lower cholesterol levels and control blood sugar, making corn a heart-healthy and diabetes-friendly option.
Can people with diabetes eat corn on the cob?
They sure can, but moderation is key. Corn contains carbs, which can affect blood sugar levels. Pairing corn with foods high in protein or healthy fats can help slow down the absorption of sugar into the bloodstream, making it a better choice for blood sugar management.
Are there any potential downsides to eating corn on the cob?
For most folks, corn is a healthy addition to their diet. However, some people might find it hard to digest, leading to bloating or discomfort. And, since corn is often genetically modified, those looking to avoid GMOs might want to seek out organic varieties.

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