Nutrition Facts For 1 Ear Of Corn
Summer is the season for fresh corn. Whether you enjoy it grilled or boiled, as a side dish or mixed in with your favorite salads, corn is a versatile and delicious addition to your diet. But what are the nutrition facts for 1 ear of corn? Let's take a closer look.
Calories and Macronutrients
The average ear of corn contains around 100 calories, making it a relatively low-calorie food. It also provides essential macronutrients, including:
- Carbohydrates: 22 grams
- Protein: 2.5 grams
- Fat: 1.5 grams
- Fiber: 2.5 grams
One ear of corn provides about 10% of your daily recommended intake of carbohydrates, making it a great source of energy. It's also a good source of fiber, which can help regulate digestion and keep you feeling full.
Vitamins and Minerals
Corn is rich in vitamins and minerals that are essential for good health. Some of the key nutrients found in one ear of corn include:
- Vitamin B6: 10% of the daily recommended intake
- Thiamin (Vitamin B1): 15% of the daily recommended intake
- Folate: 10% of the daily recommended intake
- Magnesium: 8% of the daily recommended intake
- Phosphorus: 8% of the daily recommended intake
- Potassium: 8% of the daily recommended intake
Vitamin B6 is important for brain development and function, while thiamin helps the body convert food into energy. Folate is essential for fetal development during pregnancy, while magnesium, phosphorus, and potassium all play important roles in maintaining healthy bones and muscles.
Potential Health Benefits
Consuming corn as part of a healthy diet may have a number of potential health benefits. Some studies have suggested that it may help with:
- Reducing risk of heart disease
- Managing diabetes
- Reducing risk of some types of cancer
- Promoting healthy digestion
- Boosting immune function
However, it's worth noting that more research is needed to fully understand the extent of these potential benefits.
Choosing and Preparing Corn
When selecting corn, look for ears that have bright green husks and fresh-looking silks. You should also gently press on the kernels to ensure they are plump and well-formed. To prepare corn, you can either boil it in salted water for 5-7 minutes or grill it over medium high heat for 10-15 minutes, turning occasionally.
You can eat corn on the cob plain, or add butter or other seasonings for extra flavor. For a healthier twist, try mixing corn into salads, soups, or stir-fries for a tasty and nutritious meal.
Conclusion
Overall, one ear of corn is a healthy and nutritious addition to any diet. It provides vitamins, minerals, and macronutrients essential for good health, and may have potential health benefits as well. So next time you're looking for a tasty and healthy way to enjoy the summer season, consider adding some fresh ears of corn to your plate.