1 serving (90 grams) contains 77 calories, 2.9 grams of protein, 1.1 grams of fat, and 17.1 grams of carbohydrates.
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Nutrition Information
Calories |
205.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 40.0 mg | 1% | |
| Total Carbohydrates | 45.6 g | 16% | |
| Dietary Fiber | 5.3 g | 18% | |
| Sugars | 17.1 g | ||
| protein | 7.7 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 8.0 mg | 0% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 648 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Corn on cob
Corn on the cob refers to whole ears of maize, typically cooked and served as a popular side dish or snack. Originating in the Americas, corn was first domesticated in Mesoamerica thousands of years ago and remains a staple crop worldwide. Yellow corn is particularly rich in carbohydrates, providing sustained energy, and contains dietary fiber for digestion. It also offers key micronutrients including vitamin B6, thiamine, folate, and potassium. Corn on the cob is low in fat and free of cholesterol, making it a heart-healthy option when boiled or steamed without added butter or salt.
Health Benefits
- Rich in dietary fiber, corn supports digestion and helps maintain healthy bowel movements.
- Contains vitamin B6, vital for protein metabolism and neurotransmitter development.
- High levels of potassium contribute to maintaining healthy blood pressure and electrolyte balance.
Dietary Considerations
Selection and Storage
Store whole ears of corn in the refrigerator with husks on to maintain moisture. Consume within 1-3 days for optimal freshness or freeze for longer preservation.
Common Questions About Corn on cob Nutrition
Is corn on the cob high in nutritional content like protein or calories?
Corn on the cob is relatively low in protein, with about 3 grams per medium ear (90 grams). It provides approximately 90-100 calories per ear and is rich in carbohydrates (around 19 grams). It also contains essential nutrients like fiber (2 grams), vitamin C, potassium, and some B vitamins.
Can I eat corn on the cob on a low-carb or keto diet?
Corn on the cob is not suitable for a strict keto diet due to its high carbohydrate content, with about 19 grams of carbs per medium ear. It may fit into a more lenient low-carb diet if consumed in small portions but should be carefully tracked.
What are the health benefits and concerns of eating corn on the cob?
Corn on the cob is a good source of dietary fiber, which supports healthy digestion, and provides antioxidants like lutein and zeaxanthin, beneficial for eye health. However, its high starch content can lead to blood sugar spikes for those with diabetes or insulin resistance, so moderation is key.
How much corn on the cob should I eat in one serving?
A standard serving is one medium ear of corn (about 90-100 grams), which provides around 100 calories and 19 grams of carbs. For a balanced meal, pair it with lean protein and non-starchy vegetables.
How does corn on the cob compare to other starchy vegetables like potatoes or sweet potatoes?
Corn on the cob has fewer calories and carbohydrates than a serving of potatoes or sweet potatoes. For instance, a medium ear of corn has about 90-100 calories and 19 grams of carbs, while a medium-sized baked potato contains about 130 calories and 30 grams of carbs. Corn is also richer in antioxidants like lutein compared to potatoes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
