Did you know that a single ear of corn contains 90 calories? Corn is a popular vegetable that can be roasted, boiled or grilled, and is used in a variety of dishes. However, many people are unaware of its nutritional value.

Corn is actually a good source of macronutrients, and provides a significant amount of fiber. Read on to learn more about the health benefits of incorporating corn into your diet.

In this article, we'll explore the nutritional value of corn, ways to include it in your diet, and how to choose and store fresh corn. Whether you're a fan of fresh, canned or frozen corn, there's a way to enjoy this tasty vegetable that works for you!

Calories in Corn: How Many Are in a Single Ear?

As mentioned earlier, a single ear of corn contains 90 calories. This makes it a relatively low calorie vegetable that can be enjoyed as a side dish or snack. It's also worth noting that the calorie count can vary depending on how the corn is prepared. For example, adding butter or oil can increase the calorie count, while roasting or grilling corn without any added fat can make it even more low calorie. If you're counting calories, it's always a good idea to measure out portions and be mindful of how much you're eating.

What Are the Macronutrients Present in Corn?

Corn contains a variety of macronutrients that are essential for good health. These include carbohydrates, protein, and a small amount of fat. One cup of corn also contains around 16 grams of carbohydrates, making it a good source of energy. Additionally, corn contains some protein, although it's not a complete protein and should be combined with other sources of protein for a balanced diet. Finally, corn contains a small amount of fat, including both saturated and unsaturated fats. Consuming too much saturated fat can increase your risk of heart disease, so it's important to be mindful of your intake.

Corn is a Good Source of Fiber

One of the key Health benefits of corn is its high fiber content. Fiber is essential for good digestion and can help keep you feeling full, which may aid in weight loss efforts. One cup of corn provides around 4 grams of fiber, which is around 16% of your daily recommended intake. Fiber can also help regulate your blood sugar levels and help prevent constipation. It's important to note that the fiber content is highest in fresh corn, while canned and frozen corn may contain less fiber due to processing methods.

The Vitamins and Minerals Found in Corn

Corn is also a good source of various vitamins and minerals. One cup of corn contains around 18% of your daily recommended intake of folate, which is important for fetal development during pregnancy. Additionally, corn contains vitamin C, which is important for immune function, and vitamin B6, which helps improve brain function and may lower your risk of heart disease. Finally, corn also contains various minerals, including iron, magnesium, and phosphorus. These minerals are important for bone health, muscle function, and overall wellbeing.

Health Benefits of Eating Corn

In addition to its high fiber and nutrient content, there are several other health benefits to eating corn. For example, corn is rich in antioxidants, which help protect against disease by reducing inflammation and oxidative stress in the body. Eating corn may also help reduce your risk of certain chronic diseases, such as heart disease and diabetes, due to its overall nutrient content.

Corn is Rich in Antioxidants

Antioxidants are important for overall health, as they help protect against cellular damage caused by free radicals in the body. Corn is rich in several antioxidants, including carotenoids and phenolic acids. These antioxidants may help reduce your risk of chronic diseases, such as cancer and heart disease. To maximize the antioxidant content of your corn, try eating it raw or lightly cooking it. Overcooking or processing corn can reduce its antioxidant content.

Ways to Incorporate Corn into Your Diet

There are many different ways to incorporate corn into your diet, depending on your preferences and dietary needs. Some ideas include adding cooked corn to salads, soups, or casseroles, grilling or roasting corn on the cob, using corn as a base for dips or spreads, or incorporating cornmeal into baked goods. Try experimenting with different recipes and cooking methods to find the ones you enjoy the most.

Fresh vs Canned Corn: Which is Better?

When it comes to corn, there are several options to choose from, including fresh, canned, and frozen varieties. Fresh corn is typically the highest in nutritional value, as it hasn't been processed or preserved. However, canned and frozen corn can also be a good source of nutrients, depending on the brand and processing method. If you choose to use canned or frozen corn, be sure to look for options that are low in salt and added sugars, and avoid any that contain preservatives or other additives.

How to Choose and Store Fresh Corn

If you opt for fresh corn, it's important to choose the best quality product and store it properly to maintain its nutritional value. When choosing fresh corn, look for ears that have bright green husks and plump kernels that are tightly packed together. Avoid any ears that have brown or withered spots, as these may not be as fresh. To store fresh corn, keep the husks on and store in the refrigerator for up to 5 days. When you're ready to use it, remove the husks and rinse the ear under cold water to remove any silk or debris.

Precautions to Take When Consuming Corn

While corn is generally considered safe to eat for most people, there are a few precautions you should take to ensure that you're getting the most out of this nutritious vegetable. First, be sure to cook corn thoroughly to reduce your risk of foodborne illnesses, such as E. coli or Salmonella. Additionally, if you have a corn allergy or intolerance, be sure to read food labels carefully and avoid any products that contain corn or corn-derived ingredients. As with any food, it's also important to consume corn in moderation and balance it with other nutrient-dense foods to maintain a healthy diet.