Corn on the cob is a popular side dish at summer barbecues and backyard gatherings. One large ear of cooked corn on the cob (7-3/4" to 9" long) made from fresh corn with added fat during cooking provides approximately 146 calories. While this may seem high for a vegetable, corn on the cob offers several essential nutrients that make it a healthy addition to any meal.

Corn on the cob is a good source of carbohydrates, fiber, and plant-based protein. It also contains essential vitamins and minerals, such as vitamin C, thiamin, and folate. Additionally, corn is one of the few vegetables that provide both insoluble and soluble fiber, which is essential for maintaining digestive health.

In this article, we'll explore the nutritional benefits of cooked corn on the cob, provide cooking tips, and suggest ways to season and serve it.

Calories in Cooked Corn on the Cob

One large ear of cooked corn on the cob (7-3/4" to 9" long) made from fresh corn with added fat during cooking provides approximately 146 calories. While this may seem high for a vegetable, corn on the cob offers several essential nutrients that make it a healthy addition to any meal. Corn is a good source of carbohydrates, fiber, and plant-based protein. It also contains essential vitamins and minerals, making it an excellent choice for maintaining a healthy diet. The high fiber content in corn can also help you feel fuller for longer periods of time, making it an ideal food for those trying to lose weight. Despite its high calorie count, cooked corn on the cob can be enjoyed in moderation as a part of a balanced diet.

Macronutrients in Cooked Corn on the Cob

One large ear of cooked corn on the cob (7-3/4" to 9" long) made from fresh corn with added fat during cooking provides approximately 146 calories. While corn is a good source of carbohydrates, it also contains other essential macronutrients like protein and fiber. These macronutrients help keep the body energized and maintain proper digestion. In addition, corn on the cob contains small amounts of healthy fats, such as omega-3 and omega-6 fatty acids, which are crucial for maintaining good health. Consuming these fats may help reduce the risk of chronic diseases such as heart disease, cancer, and Alzheimer's disease. Incorporating cooked corn on the cob into a balanced diet can help you maintain essential macronutrients for overall health.

Micronutrients in Cooked Corn on the Cob

Corn on the cob is an excellent source of essential vitamins and minerals, such as vitamin C, thiamin, and folate. A single ear of corn on the cob can provide more than 10% of the daily recommended value of these vitamins and minerals. In addition, corn on the cob contains essential minerals like iron, magnesium, and potassium. These micronutrients are important for maintaining healthy bones, reducing the risk of chronic diseases, and supporting overall health. Incorporating cooked corn on the cob into your diet can help you meet your daily micronutrient requirements.

Health Benefits of Cooked Corn on the Cob

Corn on the cob is a nutritious vegetable that offers several health benefits. The high fiber content of corn on the cob can help regulate digestion and lower the risk of digestive disorders like constipation, hemorrhoids, and colon cancer. Additionally, consuming corn on the cob may help reduce the risk of chronic diseases like heart disease, type 2 diabetes, and certain types of cancer. Incorporating cooked corn on the cob into your diet can help you maintain good health and reduce the risk of chronic diseases.

Cooking Tips for Corn on the Cob

Corn on the cob can be cooked in several different ways, including boiling, grilling, and roasting. To boil corn on the cob, bring water to a boil, add the corn, and cook for 5-7 minutes. To grill corn on the cob, brush it with olive oil, season with salt and pepper, and grill for 7-10 minutes, turning occasionally. To roast corn on the cob, brush it with olive oil, season with salt and pepper, and roast in the oven at 350 degrees Fahrenheit for 20-25 minutes. Once cooked, let the corn cool for a few minutes before serving. No matter how you choose to cook it, corn on the cob is a delicious and healthy addition to any meal.

Ways to Season Cooked Corn on the Cob

Corn on the cob is a versatile vegetable that can be seasoned in several different ways. For a classic flavor, try seasoning cooked corn on the cob with salt, pepper, and butter. For a more complex flavor, add fresh herbs like thyme, rosemary, or cilantro. For a spicy twist, try seasoning corn on the cob with chili powder, cayenne pepper, or hot sauce. To add sweetness, try brushing cooked corn on the cob with maple syrup or honey. Experiment with different seasonings to find the flavor that you enjoy most.

Variations of Cooked Corn on the Cob

Corn on the cob can be used in several different dishes, from salads to soups to salsas. To make a corn salad, cut the kernels off an ear of cooked corn and mix them with black beans, tomatoes, onions, and cilantro. For a corn soup, puree cooked corn with chicken stock and cream. For a light and refreshing salsa, mix cooked corn with diced tomatoes, red onion, jalapeno pepper, and lime juice. Serve with tortilla chips for a tasty snack. Get creative with how you use cooked corn on the cob and experiment with different recipes and preparations.

Corn on the Cob Serving Suggestions

Corn on the cob is a classic side dish that can be served with any main course. Season cooked corn on the cob with butter, salt, and pepper and serve it alongside grilled chicken or steak. Alternatively, cook extra corn on the cob and use it in salads or soups. For a fun and interactive meal, set up a DIY corn on the cob bar with different toppings like cheese, bacon, and sour cream. Let your guests choose their toppings and grill their own corn on the cob. No matter how you choose to serve it, cooked corn on the cob is a tasty and healthy addition to any meal.

Differences Between Fresh and Canned Corn

Fresh corn on the cob is a nutritious vegetable that offers several essential vitamins and minerals. While canned corn is also nutritious, it tends to be higher in sodium and may contain preservatives. Additionally, fresh corn on the cob has a sweeter and more delicate flavor than canned corn. To get the most flavor and nutrition from corn on the cob, choose fresh corn whenever possible. When fresh corn is not available, look for canned corn labeled as 'no salt added' or 'low sodium' to reduce your sodium intake.

Corn on the Cob vs. Other Carbs

Corn on the cob is a healthy carb choice that offers several essential vitamins and minerals. Compared to other starchy vegetables and grains like potatoes and rice, corn on the cob is lower in calories and higher in fiber. Additionally, corn on the cob contains complex carbs, which are more slowly digested and provide longer-lasting energy than simple carbs found in foods like candy and white bread. Incorporating cooked corn on the cob into your diet as a source of healthy carbs can help you maintain optimal health and energy levels.