How many calories in an ear of corn: Corn Nutrition and Health Benefits

How many calories in an ear of corn: Corn Nutrition and Health Benefits

Are you tempted with the juicy and savory taste of corn? Often served at barbecues as a staple food, corns are fat-free and consist of Vitamin B, Vitamin C, Magnesium, and carotenoids. Commonly referred to as starchy vegetable, ground corns are whole grains while the whole corn is a tasty vegetable. It is also a good source of fiber and contains carbohydrates as well. But still, it is a healthy option with the goodness of many other nutrients.

If you are wondering that overeating corns can interfere with your fitness schedules, this article is for you.

How many calories in the ear of corn?

Here is the detailed nutritional information in the serving of 145 grams of corn:

• Calories: 125 grams
• Sodium: 22 mg
• Protein: 5g
• Fat: 2g
• Carbohydrates: 27g
• Sugars: 9g
• Fiber: 3g

An average ear of corn contains 125 calories, with approximately 27 grams of carbohydrates. It is crucial to be mindful while portion intake of corn kennels to half a cup or a small to medium-sized ear. As corns are high on carbohydrates, it is essential to limit your intake. You can add a cup of corn in your meal by cutting off any other starch.

Carbohydrates

As one large ear of sweet corn contains 27 grams of total carbohydrates, it accounts for 19% of the total sugar recommended for a daily intake of 130 grams. For weight management, as you need to keep track of total carbohydrate intake, you should keep a record of carb intake from other sources as well.  Carbohydrates are essential to sustain your organs and muscles, especially your brain.

Sugar and Starch

With the presence of 8 grams of complex carbs and 5 grams of sugar in a large ear of sweet corn, it is valuable for body metabolism. Your body digests them into simple sugar, which is used to source the energy.

Fiber content

One ear of yellow corn suffices 11% of the daily fiber intake of women and 7% of men’s daily allowance fiber intake. It consists of soluble as well as insoluble fiber with 87% content of the later one. Insoluble fiber is vital in preventing constipation by moving the waste through the body. Soluble fiber binds to cholesterol and induces cardiovascular health. It is also helpful in slowing down the carbohydrate absorption in the body and thus prevents any spike in the blood sugar levels.

What are the health benefits of eating an ear of corn?

As corns are the excellent source of fiber, it helps in regulating blood, lowering cholesterol and weight control. There are about 1.5 grams of fiber in each ½ cup serving of corn. As corns are abundant in Vitamin C, Vitamin B, Carotenoids, and magnesium, it delivers several benefits to a human body.

• Carotenoids are high on antioxidative properties and upkeep your eye health.
• Vitamin C possesses anti-aging properties, induces cell repair, and boosts immunity.
• Magnesium plays a vital role in muscle contraction and nerve conduction.
• Vitamin B promotes energy metabolism

Some of the healthy ways to prepare Corn

Corn can be consumed in their raw form, boiled, steamed, microwaved, or even grilled. You can use the corn with or without husks for grilling or roasting purposes. Corns are naturally flavored and do not require many flavors to add to taste good. You can add some herbs or spices to enhance its flavors. Avoid creamy dippings and salt as the corns are high on carbs as well as sodium.

Adding the butter to corn may enhance the taste but also add hundreds of unwanted calories. To add a distinct flavor, you can add olive oil for restricted calorie intake. Cilantro, garlic, jalapeno, paprika, and thyme are some of the healthy additions.

Corn is a staple and versatile ingredient which fits into a various side dish, soups, meats, and grain dishes. From a delectable corn soup to tempting stuffed pepper with corn, you have many options to consider where corns can be added tastefully.

Frequently Asked Questions

Is it healthy to eat raw corn?

Yes! The sweet and crunchy taste of raw corn will enhance the flavor of your salads and other dishes. You can chop off the corn kernels from the cob and add them to your favorite soups and other dishes.

Are genetically modified corns healthy?

There are more than 142 varieties of genetically modified corn. Buy organic grains, If you prefer non-GMO corn. Most of the frozen corn bears a label, whether GMO or non-GMO. 90% of genetically modified grains are used to feed the animals in poultry.

What is Glass Gem corn?

It is multi-colored corn, which is often used for salad decorations. It is mostly popped like popcorn or used in making tortillas. It has almost the same nutritional value as a corn kernel. These were originated by replanting the colorful cobs derived from people all over the country. Available in the vibrant colors of pink-purple and blue-green, hence corn is named glass Gem.

How to buy and store corn?

Corn on the cob can be bought fresh or frozen. Corn kernels are also available in the market in the frozen or canned form. Prefer sweet corn with small size kernels. Avoid the cobs with decayed tips or brownish silks. Consume the sweet corn right away to derive the high nutritional value. However, you can also freeze the corn kernels or corn on the cob in the refrigerator for further use.

Conclusion

No doubt, corn is a smart carb, which is partial grain and partial vegetable. Packed with phytonutrients, a bit of protein and fiber, I remain easy on your blood sugar levels. Unlike other starchy vegetables, corns are lower in fat and calories. Being high in antioxidants, corns protect the body cells from free radical damage. With a low glycemic index, corn is a healthier option to include in your diet.