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Calories in Corn on the Cob & Diet Tips for Corn

Diet Bites Free 30 Day Diet & Weight Loss Plan

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, it's actually a low calorie, healthy choice. A small ear of corn on the cob contains a tiny 59 calories. Move up to 1/2 cup of corn on the cob kernels and caloric content increases to 77 calories.

Where the dieter runs 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 calories. Therefore, limit butter on corn - 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 of corn on the cob contains 1.96 protein grams which will keep the dieter feeling full for a long period of time while adding fiber to the diet.

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

Nutrients	Unit	1 small ear of corn on the cob	1/2 cup of corn on the cob 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