Corn Cob

Vegetable

A sweet and versatile summer vegetable packed with energy and fiber.

⚡ Rich in complex carbohydrates

🌱 Plant-Based

💚 Good source of dietary fiber

What is a Corn Cob?

Corn, also known as maize, is a cereal grain originally domesticated in Central America around 7,000 years ago. It comes in various colors, including yellow, white, red, and blue, with sweet corn being the most common variety consumed as a vegetable worldwide.

Corn has a naturally sweet taste and a tender texture when cooked, making it a favorite for roasting, boiling, or steaming. It’s highly versatile and is used in diverse forms, including fresh corn on the cob, frozen kernels, or ground into flour for baked goods.

Nutritionally, corn is a good source of fiber, B vitamins like thiamine, and minerals such as magnesium and potassium. It delivers energy in the form of complex carbohydrates and contains small amounts of protein, making it a staple around the globe.

Nutrition Highlights

86

Calories

per 100g

3.2g

Protein

per 100g

2.7g

Fiber

per 100g

0.2mg

Vitamin B1 (Thiamine)

13% DV

270mg

Potassium

per 100g

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Corn Cobs

⚡

Provides Sustained Energy

Corn is a rich source of complex carbohydrates, which provide slow-releasing energy essential for daily activities and brain function.

• Rich in Carbohydrates
• Rich in Thiamine

🌿

Improves Digestive Health

The fiber in corn supports regular bowel movements and aids in maintaining gut health.

• Rich in Fiber
• Rich in Water

❤️

Supports Heart Health

Corn contains potassium and magnesium, which help regulate blood pressure and support overall cardiovascular health.

• Rich in Potassium
• Rich in Magnesium

🧠

Promotes Eye Health

Lutein and zeaxanthin, antioxidants found in corn, are known to promote retinal health and prevent age-related macular degeneration.

• Rich in Lutein
• Rich in Zeaxanthin

Diet Compatibility

Is Corn Cob suitable for your diet? Here's what you need to know:

✓ Vegan: Naturally plant-based

✗ Keto: Too high in carbs for keto diets

✓ Gluten-Free: Naturally gluten-free vegetable

✗ Paleo: Excluded by strict paleo guidelines

✗ Low-Carb: Moderate to high carbohydrate content

🍽️ How to Enjoy Corn Cobs

Breakfast

Mix corn kernels into a savory pancake batter

Tip: Pair with fresh herbs for a flavor boost

Lunch

Add roasted corn to a salad or grain bowl

Tip: Enhance with lime and chili powder for zest

Dinner

Grill corn on the cob as a side dish

Tip: Brush with olive oil and sprinkle with parmesan cheese

Snack

Make Mexican-style elote (street corn)

Tip: Top with mayo or sour cream, lime, and chili powder

✅ The Bottom Line

Corn on the cob is a delicious and nutrient-dense vegetable, offering energy, fiber, and key vitamins and minerals. Its complex carbohydrates and potassium content make it a great choice for supporting sustained energy and heart health.

Enjoy corn fresh in peak summer season, prepared simply by roasting, steaming, or grilling. It pairs beautifully with a variety of ingredients and is ideal for breakfasts, lunches, dinners, and snacks alike.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance