Calories in Corn on the Cob

Written by Sky Taylor, Diet Bites

Is Corn Too High in Calories for Dieters?

Corn on the cob is typically marked off the dieter's menu because it's commonly considered too high in calories.

As we can see by our Nutrition Fact Chart for corn on the cob that we have posted below, it's actually a low calorie, healthy choice.

A small ear contains a tiny 59 calories. Move up to 1/2 cup of kernels and caloric content increases to 77 kcals.

Trouble Spots That Increase Calorie Content in Corn

Oh those costly, unhealthy additives.

Where we can run into trouble is in the area of additives - specifically butter.

That 59 calorie ear of corn shoots from low gear into high, landing with a hard thump at 155 kcals when we spread on the butter. For that amount, we could have enjoyed about a cup and a half of natural goodness.

Health Impact of Excessive Added Fats in the Diet

This is where it is important for the dieter to start to pay attention to natural flavors of foods. While butter, margarine and other spreads that are extreme in fatty acid content taste lovely to the taste buds - they simply aren't good for the body.

Sure - we enjoy the smooth creamy texture and the delicious flavors of these additives but once we invite these little vampires into our body, they target key areas such as the heart and theroads leading to the heart - our arteries.

Therefore, limit butter and other fatty spreads and opt for the sweet pick of the crop which tastes delicious without anything added, including salt and pepper.

But let's not pause with calorie content. Corn on the cob contains several nutritional elements that make it a terrific choice for almost anyone wanting to lose weight - excluding individuals who are allergic to corn or those on a starch-restricted diet plan.

First, that small ear contains 1.96 protein grams which will keep you feeling full for a long period of time while adding fiber to your eating plan.

Nutrition & Calories in Corn on the Cob

Diet Tips for Corn: Add kernels to salads, in soups and casseroles for healthy nutritional benefits while losing weight.

Nutrients

Unit

1 small ear

1/2 cup of kernels

Fast Food Corn on the Cob with Butter, 1 ear

Calories

kcal

59

77

155

Protein

grams

1.96

2.55

4.47

Total Fat

grams

0.47

0.61

3.43

Carbs, Total

grams

14.07

18.31

31.94

Fiber, Total

grams

1.3

1.7

1.3

Calcium

mg

2

2

4

Iron

mg

0.38

0.50

0.88

Magnesium

mg

18

24

41

Potassium

mg

158

206

359

Sodium

mg

3

3

29

Zinc

mg

0.40

0.52

0.91

Copper

mg

0.029

0.038

n/a

Selenium

mcg

0.4

0.6

1.0

Vitamin A

IU

3

3

391

Vitamin C

IU

3.0

3.9

6.9

Beta Carotene

mcg

1

2

n/a

Luetin + zeaxanthin

mcg

37

48

n/a

Cholesterol

mg

0

0

6

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