Corn on the Cob: An Overview of Its Nutritional Value
Corn on the cob is a summertime favorite known for its sweet taste, satisfying crunch, and vibrant yellow kernels. Beyond its appeal at barbecues and picnics, many people are interested in corn’s nutritional profile. Is it a healthy addition to your meals? What nutrients does it offer? In this article, we’ll explore the key nutrition facts of corn on the cob, highlighting the benefits it can provide and offering tips on how to enjoy it as part of a balanced diet.
Nutrition Facts for Corn on the Cob (Per Medium Ear, Boiled Without Salt)
Macronutrient Content
A typical medium ear of corn on the cob (about 90 grams, cooked) provides:
- Calories: Approximately 77 kcal
- Carbohydrates: 18-19 grams
- – Dietary Fiber: 2 grams
- – Sugars: 6 grams (naturally occurring)
- Protein: 3 grams
- Total Fat: 1 gram
- – Saturated Fat: Negligible
- – Unsaturated Fat: Present in small amounts
Vitamins and Minerals
- Vitamin C: Supports immune function and skin health
- Vitamin B6: Important for metabolism and brain function
- Folate (B9): Crucial for cell growth and development
- Niacin (B3): Aids in energy production
- Potassium: Helps maintain healthy blood pressure
- Magnesium: Essential for muscle and nerve function
- Phosphorus: Supports bone health
Other Beneficial Plant Compounds
Corn on the cob contains antioxidants such as carotenoids (notably lutein and zeaxanthin), which may support eye health. Phenolic compounds found in corn can also contribute to cellular protection and overall wellbeing.
Potential Health Benefits of Eating Corn on the Cob
The nutritional profile of corn on the cob offers several health benefits:
- Digestive Health: The dietary fiber in corn can support regular digestion and feed beneficial gut bacteria.
- Eye Protection: Lutein and zeaxanthin are linked to a reduced risk of age-related macular degeneration.
- Energy Support: As a source of complex carbohydrates and B vitamins, corn provides a steady supply of energy.
- Heart Health: Its potassium content can help regulate blood pressure, while fiber contributes to cholesterol balance.
Easy Ways to Enjoy Corn on the Cob
Corn on the cob is a versatile food that can be integrated into a variety of meals. Here are some simple ideas:
- Pair cooked corn with lean proteins and fresh salads for a balanced plate.
- Add corn kernels to grain bowls or mixed vegetable medleys.
- Try slicing kernels off the cob for use in salsas, soups, or as a topping for tacos.
- Enjoy plain, or with a light sprinkle of herbs and spices for extra flavor without excess sodium or fat.
Tips for Selecting and Storing Corn on the Cob
- Choosing: Look for ears with bright green husks, moist stems, and plump kernels. Avoid dried or browning husks and soft spots.
- Storing: Keep unshucked corn in the refrigerator and use within a couple of days for the best sweetness and texture. For longer storage, kernels can be frozen after being cut off the cob.
Considerations and Precautions
For most people, corn on the cob is a nutritious food, but there are a few considerations:
- Some individuals with specific allergies may react to corn.
- Corn is naturally gluten-free but often processed alongside gluten-containing foods; check labels if you have celiac disease.
- Those monitoring carbohydrate intake, such as people with diabetes, should account for corn’s carbohydrate content within their meal planning.
Common Questions About Corn on the Cob Nutrition
Is corn on the cob high in sugar?
While corn does contain natural sugars, a medium ear provides about 6 grams of sugar—less than you might find in many fruits.
Can corn on the cob be part of a weight-loss diet?
Yes, in moderation. Corn is relatively low in fat and calories per ear and provides fiber, which can help with satiety.
Is corn a whole grain or a vegetable?
Corn on the cob is considered a starchy vegetable, but when dried (like popcorn or cornmeal), it’s classified as a whole grain.
What is the protein content in corn on the cob?
A medium ear offers about 3 grams of protein, making it a modest, plant-based protein source.
Summary
Corn on the cob is more than just a delicious summer treat—it’s a source of fiber, vitamins, minerals, and beneficial plant compounds. Whether you enjoy it whole or add kernels to other dishes, corn can play a valuable role in a varied and wholesome diet. Try adding corn on the cob to your menu for a nutrient boost and a burst of flavor.
