Corn on the cob is a delicious and nutritious summer staple. At just 180 calories for a 6 oz (170 g) serving, it's a guilt-free treat. Corn on the cob is enjoyed all over the world, from backyard barbecues to street vendors in Mexico.
In addition to being low in calories, corn on the cob is also a good source of fiber, vitamin B6, and potassium. It's also gluten-free and naturally free of fat and cholesterol.
In this article, we'll explore everything you need to know about corn on the cob, including how to prepare it, its health benefits, and some tasty recipes you can try at home.
The nutritional value of Corn on the Cob
Corn on the cob is packed with nutrients that your body needs to stay healthy. One serving of 6 oz (170 g) contains:
- Calories: 180
- Fiber: 3g
- Protein: 4g
- Fat: 2g
- Carbohydrates: 38g
- Vitamin B6: 10% of the Daily Value
- Potassium: 10% of the Daily Value
- Magnesium: 10% of the Daily Value
How to prepare Corn on the Cob
Preparing corn on the cob is easy and requires just a few simple steps:
- Remove the husks and silks from the corn.
- Bring a large pot of salted water to a boil.
- Add the corn to the boiling water and cook for 3-5 minutes, until bright yellow and tender.
- Using tongs, remove the corn from the water and let it cool for a few minutes before serving.
The health benefits of Corn on the Cob
In addition to being low in calories, corn on the cob also has several health benefits. These include:
- Fiber: Corn on the cob is a great source of fiber, which helps keep you feeling full and can aid in digestion.
- Vitamin B6: This vitamin is essential for healthy brain function and can help reduce your risk of heart disease.
- Potassium: Corn on the cob is also a good source of potassium, which can help regulate your blood pressure and keep your heart healthy.
The taste and texture of Corn on the Cob
Corn on the cob has a sweet and slightly crunchy texture that is perfect for summer barbecues and picnics. It pairs well with a variety of seasonings, including salt and butter, chili powder, and garlic. For a more decadent treat, try grilling your corn and topping it with Parmesan cheese and fresh herbs.
Corn on the Cob recipes
If you're looking for some new ways to enjoy corn on the cob, here are a few tasty recipes to try:
- Corn on the Cob with Chili-Lime Butter: Mix together melted butter, lime zest, and chili powder. Brush the mixture over hot corn on the cob.
- Grilled corn on the cob with Parmesan and Herbs: Grill the corn until it's slightly charred. Brush it with olive oil and sprinkle with Parmesan cheese, fresh herbs, and a little salt and pepper.
- Cheesy Grilled Corn on the Cob: Spread mayonnaise on hot corn on the cob, then sprinkle with chili powder and grated Parmesan cheese.
Different types of corn
There are many different types of corn, each with its own unique flavor and texture. Some of the most common types of corn include:
- Sweet Corn: This is the most common type of corn and is what you typically find at the grocery store. It's sweet and tender, with small kernels.
- Flint Corn: This type of corn is used for making cornmeal and has a harder texture than sweet corn.
- Dent Corn: Dent corn is most commonly used for animal feed, but can also be used for making cornmeal.
Storing Corn on the Cob
To keep your corn on the cob fresh for as long as possible, store it in the refrigerator with the husks still on. It should last for up to 5 days. If you've already cooked your corn, store any leftovers in an airtight container in the refrigerator.
How to cook Corn on the Cob
Cooking corn on the cob is easy and can be done in a variety of ways. The most common methods include boiling, grilling, or microwaving. Here are some tips to get you started:
- Boiling: Bring a large pot of salted water to a boil. Add the corn and cook for 3-5 minutes, until bright yellow and tender.
- Grilling: Heat your grill to medium-high heat. Brush each ear of corn with a little bit of olive oil or melted butter, then grill for 10-12 minutes, flipping occasionally.
- Microwaving: Place 1-2 ears of corn on a microwavable plate and microwave on high for 3-5 minutes, until tender.
Corn on the Cob and weight loss
If you're trying to lose weight, corn on the cob can be a great addition to your diet. It's low in calories and high in fiber, which can help keep you feeling full and satisfied. However, be mindful of how much butter or other toppings you add, as they can quickly add up in calories.
Corn on the Cob and diabetes
If you have diabetes, you can still enjoy corn on the cob as part of a healthy diet. It's low in fat and cholesterol, and high in fiber and nutrients. However, be sure to monitor your portion sizes and count the carbohydrates in your meal accordingly.
Corn on the cob is a summer classic that's perfect for picnics, barbecues, or anytime you want a healthy and delicious snack. With a little bit of salt and butter, it's hard to beat!
5 FAQs About Corn on the Cob
1. Is corn on the cob a healthy food?
Yes, corn on the cob is a healthy food that is low in fat and high in fiber. It is also a good source of vitamins and minerals, such as vitamin C and potassium.
2. How many calories are in a serving of corn on the cob?
A serving of corn on the cob, which is typically 6 oz or 170 g, contains 180 calories.
3. How do I cook corn on the cob?
Corn on the cob can be cooked in a variety of ways, including boiling, grilling, and roasting. To boil corn on the cob, place the ears of corn in a pot of boiling water and cook for 7-10 minutes. To grill or roast corn on the cob, brush the ears with butter or oil and season with salt and pepper, then cook for 10-15 minutes, turning occasionally.
4. Is corn on the cob gluten-free?
Yes, corn on the cob is naturally gluten-free. However, if it is prepared with certain seasonings or coatings, such as breadcrumbs, it may contain gluten.
5. Can I freeze corn on the cob?
Yes, corn on the cob can be frozen for later use. To freeze, first cook the ears of corn and then allow them to cool. Remove the kernels from the cob and place them in a freezer-safe bag or container. Label and date the package and store in the freezer for up to 6 months.