Calories In One Medium Ear Of Corn
Corn is a popular grain that is consumed all over the world. It is a versatile ingredient that can be used in many dishes like soups, salads, stews, and casseroles. Corn comes in various forms like fresh, canned, frozen, and roasted. It is a good source of fiber, vitamins, and minerals. However, some people are concerned about the calorie content of corn. In this article, we will discuss the number of calories in one medium ear of corn.
Calories In One Medium Ear Of Corn
A medium ear of corn typically weighs around 118 grams. According to the United States Department of Agriculture (USDA), one medium ear of corn contains approximately 99 calories.
This calorie count can vary depending on how the corn is cooked. Boiling, grilling, and roasting are the most common ways of cooking corn. When corn is boiled, its calorie count remains the same. However, when corn is grilled or roasted, its calorie count can increase due to the added ingredients like butter, oil, or salt.
Nutritional Value Of One Medium Ear Of Corn
Besides calories, corn is also a good source of fiber, vitamins, and minerals. One medium ear of corn contains:
- 2.7 grams of protein
- 22.5 grams of carbohydrates
- 2.6 grams of fiber
- 3.6 grams of sugar
- 35.2 milligrams of calcium
- 1.5 milligrams of iron
- 37.8 milligrams of magnesium
- 98.8 milligrams of phosphorus
- 305 milligrams of potassium
- 1.7 milligrams of zinc
- 0.1 milligrams of thiamin
- 0.2 milligrams of riboflavin
- 1.8 milligrams of niacin
- 0.8 milligrams of vitamin B6
- 15.4 micrograms of folate
- 7.3 milligrams of vitamin C
- 0.9 milligrams of vitamin E
- 0.1 micrograms of vitamin K
Corn is also a good source of antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
How To Include Corn In Your Diet
Corn is a versatile ingredient that can be used in many dishes. Here are some ways to include corn in your diet:
- Add canned corn to salads or soups for extra fiber and protein.
- Roast corn on the cob and serve with a sprinkle of salt and lime juice.
- Use corn as a topping for pizzas, tacos, and nachos.
- Make corn salsa with diced tomatoes, jalapenos, and lime juice.
- Add corn to casseroles, stews, and chili for extra flavor and nutrition.
Conclusion
Corn is a healthy and nutritious ingredient that can be included in a balanced diet. One medium ear of corn contains approximately 99 calories and is a good source of fiber, vitamins, and minerals. Corn can be cooked in different ways and can be used in many dishes. By including corn in your diet, you can benefit from its nutritional value and enjoy its delicious taste.