A medium ear of corn cooked contains approximately 128 calories. Corn is a staple food for many cultures around the world for its nutritious benefits and versatility in cooking.

Corn is rich in many essential nutrients that our bodies require to function. It is an excellent source of carbohydrates and dietary fiber. Corn also provides good amounts of protein, vitamins, and minerals.

If you love corn and want to learn more about its nutritional value and cooking methods, keep reading!

Calories in a medium ear of corn

As previously mentioned, a medium ear of cooked corn contains around 128 calories. This amount may vary depending on the cooking method and the size of the ear. Most of the calories in corn come from carbohydrates, with small amounts of protein and fat. However, the type of fat found in corn is healthy and beneficial for our bodies, such as omega-3 and omega-6 fatty acids. If you're counting calories, a medium ear of corn can be an excellent addition to your diet plan.

Nutrients present in a medium ear of corn

Besides calories, corn also provides many essential nutrients to our bodies. It is a great source of vitamin B6, thiamin, and niacin, which are crucial for brain function and energy metabolism. Corn also contains vitamin C, vitamin E, and vitamin K, which are important antioxidants and support the immune system. It provides good amounts of minerals such as phosphorus, magnesium, and potassium, which are involved in bone health and muscle function. By incorporating corn into your diet, you can reap the benefits of its nutrient-rich profile.

Carbohydrate content in a medium ear of corn

Corn is a significant source of carbohydrates, with 29 grams in a medium ear of cooked corn. However, it also contains dietary fiber, which slows down the digestion of carbohydrates and helps to regulate blood sugar levels. Carbohydrates are an essential macronutrient that provides energy to our bodies. Complex carbohydrates found in corn are an excellent source of sustainable energy and can keep you feeling full for longer periods. By balancing your carbohydrate intake with fiber, you can optimize your energy levels and overall health.

Fiber content in a medium ear of corn

A medium ear of cooked corn contains approximately 3 grams of dietary fiber. Fiber plays an essential role in maintaining digestive health and preventing several chronic diseases. Fiber adds bulk to your stool, making it easier to pass through the colon and preventing constipation. It also helps to keep your gut bacteria healthy, which can boost your immune system and reduce inflammation. With high fiber content, corn is an excellent addition to a healthy and balanced diet.

Protein content in a medium ear of corn

Corn provides a moderate amount of protein, with around 4.5 grams in a medium ear of cooked corn. Although this amount is not as high as some other protein sources, it is still a valuable contribution to your daily protein intake. Protein is an essential macronutrient that our bodies require for growth and repair. It is involved in the formation of enzymes, hormones, and immune cells. By combining corn with other protein-rich foods, such as beans or meat, you can create a well-rounded and nutritious meal.

Fat content in a medium ear of corn

Corn contains only small amounts of fat, with around 1.5 grams in a medium ear of cooked corn. However, the fat found in corn is healthy and beneficial for our bodies, such as omega-3 and omega-6 fatty acids. These types of fats can help to reduce inflammation, lower cholesterol levels, and protect against several chronic diseases. By incorporating corn into your diet, you can enjoy the benefits of healthy fats while still maintaining a balanced diet.

Vitamins and minerals in a medium ear of corn

Corn is a rich source of many essential vitamins and minerals. A medium ear of cooked corn contains more than 10% of the daily recommended intake of vitamin B6, thiamin, niacin, and folate. It also provides good amounts of minerals such as phosphorus, magnesium, and potassium, which are involved in bone health and muscle function. Additionally, corn is an excellent source of antioxidants, such as lutein and zeaxanthin, which are essential for eye health. By incorporating corn into your diet, you can provide your body with many of the essential nutrients it needs to function correctly.

How to cook a medium ear of corn

Corn is a versatile food that can be cooked in many different ways. One of the most popular methods is to boil the ears in salted water for 3-5 minutes until tender. You can also grill or roast corn, which imparts a smoky and caramelized flavor to the kernels. To grill corn, remove the husks and silk, brush the ears with oil, and grill for 6-8 minutes, turning occasionally. To roast corn, leave the husks intact, and bake in the oven at 350°F for 25-30 minutes. Once cooked, you can enjoy corn on the cob, in salads, or as a side dish to many meals.

Ways to add flavor to a medium ear of corn

Although corn is flavorful on its own, you can enhance its taste by adding different seasonings and toppings. One popular way is to spread butter or mayo on the ears and sprinkle with salt and pepper. You can also season corn with chili powder, garlic powder, cumin, or smoked paprika for a spicy and smoky flavor profile. Additionally, you can top corn with grated cheese, chopped herbs, or lime juice for a fresh and tangy taste. Experiment with different flavor combinations to find your favorite way to enjoy corn!

Health benefits of a medium ear of corn

Corn provides many health benefits that can boost your overall well-being. Its high fiber content can improve digestive health and reduce the risk of colon cancer. The antioxidants found in corn can protect against several chronic diseases, such as heart disease and cancer. Additionally, the healthy fats in corn can lower cholesterol levels and reduce the risk of heart disease. By incorporating corn into your diet, you can improve your health and enjoy its delicious taste!