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 | 6.4 g | 22% | |
| Sugars | 17.1 g | ||
| protein | 7.7 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 5.3 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 Ear corn
Ear corn refers to the entire cob of corn with kernels intact, typically consumed as a staple vegetable or grain in many cuisines worldwide, including American, Mexican, and African. Corn originated in Central America and has been cultivated for thousands of years as a key crop. Nutritionally, ear corn is rich in carbohydrates, providing energy, and offers dietary fiber for digestive health. It also contains essential vitamins like vitamin C, vitamin B6, and niacin, along with minerals such as magnesium and phosphorus. While corn is relatively low in fat and protein, its complex carbohydrates make it a versatile and filling food option.
Health Benefits
- Supports energy production due to its high carbohydrate content, which provides 19 grams of carbohydrates per 100 grams of cooked corn.
- Promotes healthy digestion with 2.4 grams of dietary fiber per 100 grams, aiding in regular bowel movements.
- Boosts antioxidant protection with its vitamin C content (6.8 mg per 100 grams), helping to strengthen the immune system.
Dietary Considerations
Selection and Storage
For optimal freshness, store ear corn with husks on in the refrigerator for up to 3 days or blanch and freeze kernels for long-term storage.
Common Questions About Ear corn Nutrition
Is ear corn high in protein?
Ear corn is not particularly high in protein, containing about 3 grams of protein per medium-sized ear (around 100 grams). It is more commonly noted for its carbohydrate content than its protein profile.
Can I eat ear corn on a keto diet?
Ear corn is not recommended for a keto diet due to its high carbohydrate content, with about 19 grams of net carbs per medium-sized ear. Keto diets typically limit carb intake to around 20-50 grams daily, making ear corn a poor fit.
What are the health benefits of eating ear corn?
Ear corn provides several health benefits, including being a good source of dietary fiber, which supports digestive health, and containing essential nutrients such as B vitamins, potassium, and antioxidants like lutein and zeaxanthin that promote eye health. However, its high carb content may be a concern for those watching blood sugar levels.
How much ear corn should I eat in a serving?
A common serving size for ear corn is one medium-sized ear, which contains approximately 100 calories, 19 grams of carbohydrates, and 3 grams of protein. This portion provides a balanced amount of fiber and nutrients while fitting well into most dietary plans as a side dish.
How does ear corn compare to popcorn in terms of nutrition?
Ear corn and popcorn differ significantly in nutrition. Ear corn is higher in natural sugars and water content, making it sweeter but less calorie-dense than popcorn. Popcorn, when air-popped, is much lower in carbs and calories per serving but higher in fiber, making it a better option for low-calorie snacking.
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.
