Nutrition Facts In Corn On The Cob
Corn on the cob is a delicious and popular summer treat in the United States. It's a favorite at barbecues, picnics, and fairs. Corn on the cob is versatile and can be boiled, grilled, or roasted. It's often served with butter and salt, but there's much more to this classic snack than just taste. In this article, we'll explore the nutrition facts in corn on the cob and why it's a healthy addition to your diet.
Nutrition Facts in Corn on the Cob
Corn on the cob is a low-calorie and nutrient-dense food that provides many health benefits. One medium-sized ear of corn on the cob (about 90 grams) contains:
- 77 calories
- 3 grams of protein
- 17 grams of carbohydrates
- 2 grams of fiber
- 2 grams of fat
- 10% of the daily value (DV) for vitamin B6
- 17% of the DV for folate
- 18% of the DV for thiamin
- 14% of the DV for magnesium
- 13% of the DV for phosphorus
- 10% of the DV for potassium
- 9% of the DV for iron
- 5% of the DV for zinc
- 3% of the DV for vitamin A
- 2% of the DV for vitamin C
This makes corn on the cob a good source of vitamins and minerals. It's also gluten-free and low in sodium.
Health Benefits of Corn on the Cob
Aside from its nutritional value, corn on the cob has several health benefits:
1. Digestive health:
The fiber in corn on the cob helps promote digestive health by preventing constipation and keeping the digestive system running smoothly. It also feeds the good bacteria in the gut, which helps maintain a healthy digestive system.
2. Vision health:
The carotenoids in corn on the cob, such as lutein and zeaxanthin, are essential for eye health. They help protect the eyes from damage, reduce the risk of age-related macular degeneration, and improve vision.
3. Heart health:
The folate and magnesium in corn on the cob help improve heart health by reducing the risk of heart disease. Folate helps lower homocysteine levels, which can damage blood vessels, while magnesium helps regulate blood pressure and prevents heart attacks.
4. Energy production:
The B vitamins in corn on the cob, such as thiamin and vitamin B6, are essential for energy production. They help convert food into energy and keep the nervous system functioning properly.
How to Incorporate Corn on the Cob into Your Diet
Corn on the cob is versatile and can be incorporated into your diet in many ways. Here are some ideas:
- Boil or grill corn on the cob and serve it as a side dish.
- Cut the corn kernels off the cob and use them in salads, soups, or stir-fries.
- Make corn on the cob the main dish by grilling it with different seasonings and toppings such as garlic, herbs, or cheese.
- Use cornmeal to make polenta, cornbread, or other baked goods.
When choosing corn on the cob, look for fresh ears with bright green husks and tightly packed kernels. Avoid ears with brown or yellow spots or dry-looking kernels.
Conclusion
Corn on the cob is a delicious and healthy addition to your diet. It's low in calories, high in fiber, and packed with vitamins and minerals that provide numerous health benefits. It's also versatile and easy to incorporate into your diet. So, next time you're at a barbecue or enjoying the summer sun, consider adding a few ears of corn on the cob to your plate.