Did you know that a single large ear (7-3/4" to 9" long) of cooked corn, with no added fat during cooking, contains approximately 122 calories? In this article, we'll dive deeper into the nutritional value of a large cooked corn ear and explore some health benefits, cooking methods, and storage tips.

Beyond its calorie count, a large ear of cooked corn is an excellent source of fiber, vitamins, and minerals. According to the United States Department of Agriculture (USDA), one large ear of cooked corn provides 4 grams of fiber, 3 grams of protein, and 30 grams of carbohydrates. It is also a good source of vitamin C, thiamin, and folate, and contains lesser amounts of other essential vitamins and minerals.

Whether you're looking to add more nutrients to your diet or simply enjoy the delicious taste of fresh corn, read on for everything you need to know about large cooked corn ears.

Calories in a Large Cooked Corn Ear

As mentioned earlier, a single large ear of cooked corn contains approximately 122 calories. However, the calorie count may vary slightly depending on the cooking method used and any additional ingredients added during preparation. For example, boiling or steaming corn without adding any fat is a low-calorie cooking method that preserves most of the nutrients in the corn. On the other hand, adding butter, oil, or other high-calorie toppings to your corn can significantly increase its calorie count. If you're watching your calorie intake, consider experimenting with different cooking methods and limit high-calorie toppings.

Nutritional Value of Large Cooked Corn Ear

A large cooked corn ear is packed with essential nutrients that can benefit your health in many ways. Here are some of the most notable vitamins and minerals found in a single ear of cooked corn: - Fiber: 4 grams - Protein: 3 grams - Carbohydrates: 30 grams - Vitamin C: 10% of the Recommended Daily Intake (RDI) - Thiamin (Vitamin B1): 20% of the RDI - Folate (Vitamin B9): 11% of the RDI - Magnesium: 10% of the RDI With its impressive nutrient profile, a large cooked corn ear can help support your digestive, immune, and nervous systems, among other benefits. Consider incorporating it into your daily meals for added nutrition.

Vitamins and Minerals in Large Cooked Corn Ear

In addition to the vitamins and minerals mentioned earlier, a large cooked corn ear also contains lesser amounts of other important nutrients. These include: - Vitamin B6: 6% of the RDI - Potassium: 8% of the RDI - Iron: 4% of the RDI - Zinc: 2% of the RDI While these nutrients may not be found in significant amounts in a single ear of cooked corn, they can still contribute to your overall nutrient intake when combined with other foods.

Health Benefits of Large Cooked Corn Ear

As we've seen so far, a large cooked corn ear is a nutrient-dense food that can provide a host of health benefits. Here are some specific ways in which consuming corn may benefit your health: - Promotes digestive health: The high fiber content in corn can help regulate bowel movements and prevent constipation. - Boosts immunity: The vitamin C and other antioxidants in corn can strengthen your immune system and protect against infections and diseases. - Supports vision health: The lutein and zeaxanthin in corn can promote healthy vision and reduce the risk of age-related eye diseases. Additionally, corn may also help reduce the risk of heart disease, obesity, and certain types of cancer. While more research is needed to fully understand corn's health benefits, incorporating it into your diet is a great way to start.

Ways to Cook Large Corn Ear

There are many different ways to cook a large ear of corn, depending on your preferences and available resources. Here are four common cooking methods to try: - Boiling: Bring a large pot of salted water to a boil and add the corn ears (husk and silk removed). Cook for 5-7 minutes, then remove from the water and serve hot. - Grilling: Preheat your grill to medium-high heat and brush the corn with olive oil or melted butter. Grill for 10-15 minutes, turning occasionally, until charred on all sides. - Roasting: Preheat your oven to 400°F and place the corn ears (husk and silk intact) directly on the rack. Roast for 30-40 minutes, or until tender and lightly browned. - Microwaving: Place the corn ears (husk and silk intact) in a microwave-safe dish and microwave on high for 3-5 minutes, until tender. Let cool for a few minutes, then remove the husk and silk and serve. Whichever method you choose, be sure to keep an eye on the cooking time and avoid overcooking the corn, as this can cause it to become tough and lose its flavor.

Corn Ear Serving Suggestions

A large ear of cooked corn can be served in many different ways, depending on your taste preferences and the occasion. Here are some ideas to get you started: - Classic corn on the cob: Serve the corn with butter, salt, and black pepper, or try sprinkling it with chili powder, grated Parmesan cheese, or fresh herbs. - Corn salads: Cut the kernels off the cob and mix them with other vegetables, such as tomatoes, cucumbers, and onions, in a salad. - Corn chowders: Use the corn as a base for a hearty soup or chowder, along with other ingredients such as bacon, potatoes, and cream. - Cornbread: Use fresh or canned corn to add texture and sweetness to your cornbread or muffin batter. Feel free to experiment with different flavor combinations and presentation styles to make your corn dish unique and tasty.

Corn Ear Varieties

Corn comes in many different varieties, each with its unique flavor, texture, and color. Here are four popular types of corn to try: - Yellow sweet corn: The most common type of corn, known for its sweet, buttery flavor and bright yellow color. - White sweet corn: Similar to yellow sweet corn, but with a milder, creamier taste and a paler color. - Bi-color corn: A hybrid variety that combines yellow and white kernels for a more complex flavor and appearance. - Popcorn: A small, hard kernel variety that pops when heated and can be served as a snack or used for decoration. Experiment with different corn varieties to find your favorite and add variety to your meals.

How to Choose the Perfect Corn Ear

To get the most flavorful and tender corn, it's important to choose the right ear when shopping. Here are some tips to keep in mind: - Look for fresh, plump ears with bright green husks that are tightly wrapped around the corn. - Gently peel back a small section of the husk to check the kernels' color and shape. They should be firm, well-formed, and evenly spaced. - Smell the corn to check for a sweet, fresh aroma; avoid ears with a musty or moldy smell. - Avoid corn with brown or wilted husks, as this is a sign that the corn is past its prime. By choosing the right corn ear, you can ensure that your dish is both flavorful and nutritious.

Storing and Freezing Cooked Corn Ear

If you have leftover cooked corn, you may be wondering how best to store it to preserve its texture and flavor. Here are some storage and freezing tips you can use: - Refrigerate cooked corn in an airtight container for up to four days. Reheat in the microwave or on the stovetop for a quick snack or side dish. - Freeze cooked corn in a ziplock bag or airtight container for up to six months. Thaw overnight in the fridge or in the microwave before reheating. - For best results, cut the kernels off the cob and store them separately from the cob, as this will prevent them from getting soggy or tough. With these tips, you can enjoy your cooked corn whenever you crave it, without worrying about waste or spoilage.

Eating Corn Ear Responsibly

While cooked corn is generally considered safe and healthy for most people, there are some things to keep in mind when eating it. Here are some tips for consuming corn safely: - Chew your corn well, as this can help prevent digestive issues such as bloating or indigestion. - If you have a corn allergy, avoid eating corn or products that contain corn, as this can cause severe allergic reactions. - If you're watching your carb or sugar intake, be mindful of the amount of corn you eat, as it is relatively high in both nutrients. - When buying corn products, choose organic or non-GMO options if possible, as these are less likely to contain harmful chemicals or genetic modifications. With these precautions, you can enjoy your corn ear without any negative side effects and reap its numerous health benefits.