Mexican corn

Appetizer

Item Rating: 70/100

1 serving (160 grams) contains 220 calories, 6.0 grams of protein, 10.0 grams of fat, and 29.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		325.3
% Daily Value*
Total Fat		14.8 g	18%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		22.2 mg	7%
Sodium		517.5 mg	22%
Total Carbohydrates		42.9 g	15%
	Dietary Fiber	5.9 g	21%
	Sugars	10.4 g
protein		8.9 g	17%
Vitamin D		0 mcg	0%
Calcium		118.3 mg	9%
Iron		1.8 mg	10%
Potassium		369.7 mg	7%

* 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

Fat: 133 cal (39.1%)

Protein: 35 cal (10.5%)

Carbs: 171 cal (50.4%)

About Mexican corn

Mexican corn, often referred to as elote, is a traditional dish originating from Mexico, where corn is a staple food and a cornerstone of the cuisine. Typically, this dish involves fresh ears of corn that are grilled or boiled and then coated with a mixture of mayonnaise, cheese, lime juice, and various spices. Corn itself is a nutrient-dense food, providing energy primarily in the form of complex carbohydrates. A single ear of corn (about 90g) contains roughly 77 calories, 17g of carbohydrates, 2.9g of fiber (helping with digestion), 2.9g of protein, and is a good source of B vitamins (like B1, or thiamine), antioxidants like lutein and zeaxanthin, and small amounts of magnesium and potassium. It’s naturally gluten-free and low in fat, making it a versatile food for diverse diets.

Health Benefits

• Rich in fiber (2.9g per ear), which supports digestive health and helps maintain regular bowel movements.
• Contains B vitamins, such as thiamine (B1), which are essential for energy metabolism and nerve function.
• High in antioxidants like lutein and zeaxanthin, which contribute to eye health by protecting against oxidative stress and macular degeneration.

Dietary Considerations

Allergens: Contains Milk (if prepared with cheese), Egg (if prepared with mayonnaise)

Suitable for: Gluten-free, vegetarian (if non-meat-based cheese and mayonnaise are used)

Not suitable for: Vegan (if made with dairy-based cheese or egg-based mayonnaise), lactose-intolerant (if dairy is included)

Selection and Storage

Store raw corn in its husk in the refrigerator for up to 2-3 days. Cooked corn should be refrigerated in airtight containers and consumed within 3-5 days.

Common Questions About Mexican corn Nutrition

What is the nutritional content of Mexican corn?

A typical serving of Mexican corn (1 cob with toppings like cheese, mayo, and chili powder) contains approximately 200-250 calories, 6-8 grams of protein, and 28-30 grams of carbohydrates. It is also a good source of fiber, vitamin C, and folate, though the exact nutritional profile depends on how it is prepared.

Can I eat Mexican corn on a keto diet?

Mexican corn is not ideal for a keto diet as a single cob contains about 28-30 grams of carbs, which is high for a low-carb ketogenic lifestyle. However, you can make keto-friendly versions by using baby corn and lower-carb toppings.

What are the health benefits or concerns of Mexican corn?

Mexican corn provides fiber, vitamin C, and antioxidants, which support digestion and immune health. However, the traditional recipe often includes high-calorie toppings like mayo and cheese, which may contribute to increased saturated fat and calorie intake. Moderation is key.

What is the recommended serving size for Mexican corn?

A recommended serving size for Mexican corn is one medium cob, approximately 150 grams. This portion provides a balanced amount of nutrients without excessive calories or fat, especially if toppings are used sparingly.

How does Mexican corn compare to plain boiled corn nutritionally?

Mexican corn is higher in calories and fat compared to plain boiled corn due to toppings like mayonnaise, cheese, and butter. While plain corn may have about 90-100 calories and no added fat, Mexican corn can double or triple that depending on the preparation. Opting for lighter toppings can make it a healthier choice.

Data Sources & Scientific References