Nutritional Value Of An Ear Of Corn
Corn, also known as maize, is a staple food in most parts of the world. It is a cereal grain that features in many dishes, including soups, salads, and stews. Corn is also an important source of carbohydrates, vitamins, and minerals. In this article, we'll discuss the nutritional value of an ear of corn and how it contributes to a healthy diet.
Calories in an Ear of Corn
An ear of corn typically contains around 90-100 calories. It is a great source of carbohydrates, providing around 20 grams of carbs in a single ear. It is also low in fat, with less than 1 gram per ear, making it a healthy food option for weight watchers.
Vitamins and Minerals in Corn
Corn is rich in vitamins and minerals that are essential for good health. One ear of corn provides around 10% of the recommended daily intake of vitamin B6, which is important for brain function, and helps the body produce serotonin, a chemical that regulates mood. Corn is also a good source of vitamin C, which supports the immune system and helps the body absorb iron.
Corn is also a good source of potassium, a mineral that regulates blood pressure and heart function. It also provides some magnesium, which is important for muscle and nerve function.
Fiber in Corn
Corn contains both soluble and insoluble fiber, which is important for digestive health. Soluble fiber helps regulate blood sugar levels and cholesterol, while insoluble fiber promotes regular bowel movements and a healthy gut microbiome. One ear of corn contains around 3 grams of fiber, which is around 12% of the recommended daily intake for adults.
How to Include Corn in Your Diet
Corn is a versatile food that can be included in many dishes. It can be boiled, grilled, roasted, or even eaten raw. Here are some ways to include corn in your diet:
- Add corn to salads for extra crunch
- Grill or roast corn on the cob for a delicious side dish
- Make a corn salsa to serve with tortilla chips
- Add corn to soups, stews, and chowders for extra flavor and nutrition
Conclusion
An ear of corn is a delicious and nutritious food that should be included in a healthy diet. It provides a good source of carbohydrates, vitamins, minerals, and fiber. With its versatility, corn can be included in many dishes to add flavor and nutrition. So why not try adding some corn to your next meal?