Nutrition Info For Corn On The Cob
If you are someone who loves corn on the cob, then you probably know how tasty and satisfying it can be. But did you know that it also has several nutritional benefits? In this article, we will explore the nutrition information of corn on the cob and why it is a great addition to your diet.
What is Corn on the Cob?
Corn on the cob is a type of maize that is picked fresh and cooked on the cob. It is a popular dish in many cultures and can be boiled, grilled or roasted. The corn kernels are arranged in rows, with each row containing around 16 individual kernels.
Nutrition Information
Corn on the cob is an excellent source of essential vitamins, minerals, and fiber. One ear of corn contains approximately:
- 123 calories
- 27 grams of carbohydrates
- 4.6 grams of protein
- 2.5 grams of fiber
- Vitamin A: 9% of RDI*
- Vitamin C: 14% of RDI*
- Vitamin K: 1% of RDI*
- Folate: 6% of RDI*
- Potassium: 9% of RDI*
- Thiamin (B1): 13% of RDI*
- Phosphorus: 10% of RDI*
- Magnesium: 8% of RDI*
- Manganese: 10% of RDI*
*RDI - Recommended Daily Intake
Health Benefits of Corn on the Cob
There are several health benefits of consuming corn on the cob:
1. Good for Digestion
One of the primary health benefits of corn on the cob is its high fiber content. Fiber is crucial for maintaining a healthy digestive system and preventing constipation.
2. Enhances Eye Health
Corn on the cob is an excellent source of lutein and zeaxanthin, which are carotenoids that help to protect the eyes from damage caused by UV rays and other harmful substances.
3. Rich in Antioxidants
Antioxidants are substances that protect the body from cell damage caused by free radicals. Corn on the cob is rich in antioxidants, such as lycopene and quercetin, which help to prevent chronic diseases such as cancer and heart disease.
4. Maintains Healthy Blood Sugar Levels
The high fiber content of corn on the cob helps to regulate blood sugar levels and reduce the risk of developing type 2 diabetes.
Ways to Enjoy Corn on the Cob
There are several ways to enjoy corn on the cob:
1. Boiled
Boiling is one of the most common ways to cook corn on the cob. Simply place the corn in a pot of boiling water for around 10-15 minutes and serve with butter and salt.
2. Grilled
Grilling corn on the cob is another popular way to prepare this dish. Simply brush the corn with olive oil and place it on a hot grill for around 10-15 minutes, turning occasionally.
3. Roasted
Roasting corn on the cob is a great way to bring out its natural sweetness. Simply place the corn in the oven at 400°F for around 20-25 minutes, turning occasionally.
Conclusion
Corn on the cob is a delicious and nutritious addition to your diet. It is packed with essential vitamins, minerals, and fiber that can help to improve your health and prevent chronic diseases. Try incorporating corn on the cob into your meals in different ways for a tasty and healthy treat!