Fresh Corn On The Cob Nutrition Facts
Summer is here and that means it's time for some fresh corn on the cob! Whether grilled, boiled, or roasted, corn on the cob is a staple at summer barbecues and a favorite side dish for many people. But did you know that fresh corn on the cob is not only delicious but also loaded with important nutrients? In this article, we will explore the nutrition facts of fresh corn on the cob and its health benefits.
Nutrition Facts
One medium ear of fresh corn on the cob contains:
- Calories: 99
- Protein: 3.5 grams
- Fat: 1.5 grams
- Carbohydrates: 20 grams
- Fiber: 2.5 grams
- Sugar: 3 grams
Corn on the cob is also a good source of vitamins and minerals, including:
- Vitamin C: 10% of the Daily Value (DV)
- Thiamin (Vitamin B1): 14% of the DV
- Folate (Vitamin B9): 6% of the DV
- Magnesium: 7% of the DV
- Potassium: 10% of the DV
In addition to these nutrients, fresh corn on the cob also contains antioxidants such as lutein and zeaxanthin, which are important for eye health.
Health Benefits
The nutrients in fresh corn on the cob offer a number of health benefits. Here are just a few:
1. Digestive Health
The fiber in fresh corn on the cob can help promote healthy digestion. Fiber helps move food through the digestive system and can also help prevent constipation. In addition, the carbohydrates in corn on the cob are complex carbs, which means they are digested slowly and provide a steady source of energy.
2. Heart Health
The antioxidants in fresh corn on the cob can help reduce inflammation, which is a risk factor for heart disease. In addition, the potassium in corn on the cob can help lower blood pressure and reduce the risk of stroke.
3. Eye Health
As mentioned earlier, fresh corn on the cob contains the antioxidants lutein and zeaxanthin, which are important for eye health. These antioxidants can help protect against age-related macular degeneration and cataracts.
4. Weight Management
The fiber in fresh corn on the cob can also help with weight management. Foods that are high in fiber tend to be more filling, which can help reduce overall calorie intake. In addition, the carbohydrates in corn on the cob are complex carbs, which means they provide a sustained source of energy, helping to reduce cravings for sugary foods.
How to Prepare Fresh Corn on the Cob
There are many ways to prepare fresh corn on the cob. Here are a few ideas:
1. Grilled Corn on the Cob
Grilling adds a smoky flavor to corn on the cob and gives it a crispy texture. To grill corn on the cob, simply soak the ears in water for about 15 minutes, then place them on a hot grill for about 10-15 minutes, turning occasionally.
2. Boiled Corn on the Cob
Boiling is a simple and quick way to cook corn on the cob. To boil corn on the cob, simply bring a large pot of water to a boil, add the corn, and boil for about 5-7 minutes. Remove the corn from the water and serve.
3. Roasted Corn on the Cob
Roasting corn on the cob in the oven is a great way to add some extra flavor. To roast corn on the cob, simply preheat your oven to 400°F, place the ears of corn on a baking sheet, and roast for about 20-25 minutes, turning occasionally.
Conclusion
Fresh corn on the cob is not only delicious but also packed with important nutrients. It offers a number of health benefits, including digestive health, heart health, eye health, and weight management. So next time you're at a barbecue or looking for a healthy side dish, consider adding some fresh corn on the cob to your plate!