Nutritional Information For Corn On The Cob
Corn on the cob is a summer staple in the United States. It's a versatile vegetable that can be boiled, grilled, or roasted. But did you know that it's also a nutritious addition to your diet? In this article, we'll explore the nutritional information for corn on the cob and why you should include it in your diet.
Calories and Macronutrients
One medium-sized ear of corn on the cob contains approximately 90 calories. It's a relatively low-calorie food that's also low in fat. Corn on the cob is also a good source of carbohydrates, with approximately 20 grams per ear. It's an excellent option for anyone looking for a high-carb vegetable to include in their diet.
Vitamins and Minerals
Corn on the cob is a good source of several vitamins and minerals. One ear of corn contains approximately 10% of your recommended daily value of thiamine, 15% of your recommended daily value of magnesium, and 20% of your recommended daily value of vitamin C. Additionally, it's a good source of fiber, with approximately 2 grams per ear.
Antioxidants
Corn on the cob is also rich in antioxidants. Antioxidants are molecules that protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can damage your cells and contribute to chronic illnesses such as heart disease and cancer. Corn on the cob contains several antioxidants, including lutein and zeaxanthin. These antioxidants can help protect your eyes and reduce your risk of developing age-related macular degeneration.
How to Prepare Corn on the Cob
There are several ways to prepare corn on the cob. The most common methods include boiling, grilling, or roasting. To boil corn on the cob, bring a large pot of salted water to a boil. Add the corn and boil for approximately 5-7 minutes. To grill corn on the cob, remove the husks and silk from the corn and brush with olive oil. Grill over medium heat for approximately 10-15 minutes, turning occasionally. To roast corn on the cob, preheat your oven to 425°F. Wrap the corn in foil and roast for approximately 20-25 minutes.
Conclusion
Corn on the cob is a nutritious and delicious vegetable that's perfect for summer meals. It's a good source of several vitamins and minerals, including fiber, thiamine, magnesium, and vitamin C. Additionally, it's rich in antioxidants that can help protect your cells from damage. Whether you prefer it boiled, grilled, or roasted, corn on the cob is a versatile addition to your diet.