Corn on the cob is a beloved summer staple, but did you know that just one serving packs in 284 calories? While it may seem like a high number, corn also offers several beneficial nutrients to support a healthy body.
In addition to its sweet and satisfying taste, corn is a good source of complex carbohydrates, fiber, vitamins, and minerals. Keep reading to learn more about the nutritional content of corn and how to prepare it in a variety of ways.
Whether you're grilling it outdoors or boiling it on the stove, corn on the cob is a versatile and delicious addition to any summertime meal.
Corn's Caloric Content
As mentioned, one serving of corn on the cob contains approximately 284 calories. However, it's important to note that this number can vary depending on the size and preparation method of the corn. To keep your calorie intake in check, consider pairing corn with lean protein and vegetables for a balanced meal.
Carbohydrate Breakdown
Corn is a great source of complex carbohydrates, which provide energy and help regulate blood sugar levels. In a single serving of corn on the cob, you'll find about 31 grams of carbs, 3 of which come from fiber. When paired with other sources of carbohydrates and fiber, corn can provide sustained energy to power through your day.
Fiber Content
As mentioned, corn contains some fiber, which can help promote healthy digestion and keep you feeling full and satisfied. In just one serving of corn on the cob, you'll find about 3 grams of fiber. To further boost your fiber intake, consider pairing corn with other high-fiber foods like beans, whole grains, and vegetables.
Vitamins and Minerals
Corn is a good source of several vitamins and minerals, including vitamin C, thiamin, and folate. These nutrients are important for overall health and can help support immune function, energy production, and healthy fetal development during pregnancy. To maximize the nutritional benefits of corn, consider using it as a base for salads or adding it to soups and stews.
Corn's Protein Content
While corn isn't a significant source of protein on its own, it can still contribute to your daily needs when paired with other protein-rich foods. In one serving of corn on the cob, you'll find about 5 grams of protein. To boost the protein content of your corn-based meals, consider adding beans, tofu, or grilled chicken or fish.
Corn's Fat Content
Corn is a relatively low-fat food, with just over 2 grams of fat per serving. The majority of this fat comes from heart-healthy unsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease. To keep your fat intake balanced, consider pairing corn with other low-fat foods like grilled vegetables or a side salad.
How to Cook Corn On The Cobb
Corn on the cob can be cooked in a variety of ways, depending on your preferences and available tools. Grilling or roasting corn can add a smoky flavor and charred texture, while boiling or steaming can yield a more tender and juicy result. Regardless of your cooking method, be sure to season your corn with salt, pepper, or your favorite spices for added flavor.
Corn's Glycemic Index
The glycemic index is a measure of how quickly a food raises blood sugar levels. Since corn is a complex carbohydrate, it has a lower glycemic index and is less likely to cause spikes in blood sugar. This makes it an ideal food for people with diabetes or anyone looking to manage their blood sugar levels.
Corn as a Gluten-Free Option
Corn is naturally gluten-free, making it a safe and healthy option for people with celiac disease or gluten intolerance. However, be sure to check food labels carefully when using processed corn products like corn chips or tortillas, as these may contain gluten-containing additives or cross-contamination. To ensure that your corn-based meals are gluten-free, stick to whole, unprocessed corn whenever possible.
Health Benefits of Corn
In addition to its nutritional content, corn also offers several health benefits to support overall wellness. Studies have shown that consuming corn may help lower cholesterol levels, reduce inflammation, and promote healthy aging. To enjoy the health benefits of corn, aim to incorporate it into your diet on a regular basis, either on its own or as part of a larger meal.
Summer would not be complete without sweet corn.
5 Frequently Asked Questions About Serving Corn On The Cobb
Q: How many calories are in a serving of corn on the cob?
A: A serving of corn on the cob contains 284 calories.
Q: Is corn on the cob a healthy food option?
A: Yes, corn on the cob is a healthy food option as it is low in fat and sodium and high in fiber and vitamins.
Q: How do I prepare and cook corn on the cob?
A: To prepare corn on the cob, remove the husks and silk strands. Bring a pot of water to a boil and add the corn. Boil for 5-7 minutes or until the kernels are tender. You can also grill or roast corn on the cob for a different flavor.
Q: Can I freeze leftover corn on the cob?
A: Yes, leftover corn on the cob can be frozen. Simply wrap each cob in plastic wrap and place them in a freezer-safe container or bag. They will last in the freezer for up to 4 months.
Q: What are some ways to flavor corn on the cob?
A: Corn on the cob can be flavored with butter, herbs, spices, salt, and pepper. You can also try adding a squeeze of lime juice, sprinkling Parmesan cheese, or drizzling with honey for a sweet and savory option.