Nutrition Facts For Corn On The Cob
When it comes to summer barbecues, there’s nothing quite like sweet, crisp corn on the cob. Not only is it delicious, but it’s also packed full of nutrients that are essential to maintaining a healthy diet. In this article, we’ll explore the nutrition facts for corn on the cob, as well as some tips for preparing and serving it.
Calories and Macronutrients
A single ear of corn contains around 77 calories, making it a low-calorie snack or side dish option. It also contains a moderate amount of carbohydrates, with approximately 17 grams per ear. However, it’s important to note that corn is a relatively high-glycemic food, meaning that it can cause a rapid spike in blood sugar levels.
Corn also contains a small amount of protein, with around 3 grams per ear. While this may not seem like much, it can be a helpful addition to a meal, especially for vegetarians or those looking to increase their protein intake.
Minerals and Vitamins
Corn is a rich source of essential vitamins and minerals, including:
- Vitamin C: A single ear of corn contains approximately 10% of the recommended daily intake of vitamin C, which helps to support a healthy immune system.
- Thiamin: Also known as vitamin B1, thiamin is essential for maintaining a healthy nervous system and converting food into energy.
- Folate: Folate is important for healthy fetal development and may also help to reduce the risk of certain cancers.
- Phosphorus: This mineral is important for maintaining strong bones and teeth, and also supports healthy kidney function.
Fiber Content
One of the biggest benefits of eating corn on the cob is its high fiber content. A single ear of corn contains around 2 grams of fiber, or approximately 8% of the recommended daily intake. Fiber is important for maintaining healthy digestion and can also help to lower cholesterol levels and reduce the risk of heart disease.
Tips for Preparing and Serving Corn on the Cob
If you’re looking to make the most of this nutritious summer snack, here are some tips for preparing and serving corn on the cob:
- Choose fresh ears of corn with bright green husks and moist, sticky tassels.
- Peel back the husks and remove the silk before grilling or boiling the corn.
- Brush the corn with butter or olive oil before cooking for added flavor.
- Serve with a sprinkle of salt and a squeeze of lime or lemon juice for a delicious and refreshing summer side dish.
Conclusion
Corn on the cob is a nutritious and delicious summer snack that is packed full of essential vitamins, minerals, and fiber. With just 77 calories per ear, it’s a low-calorie option that can be enjoyed as a snack or side dish at any summer barbecue or picnic. By following these tips for preparing and serving corn on the cob, you can make the most of this nutritious and delicious summer treat!