If you're on the lookout for a healthy and tasty vegetable to add to your diet, then it's time to give corn a try. One large ear of corn that's between 7-3/4" to 9" long contains 123 calories, making it a delicious and low-calorie addition to any meal. But there's more to corn than just its calorie count.

Corn is rich in macronutrients like carbohydrates, protein, and fiber. It's also packed with micronutrients like vitamin C, folate, and potassium. These nutrients play an important role in our overall health and can help boost immune function, support brain health, and promote heart health, among other benefits.

In this article, we'll take a closer look at the benefits of eating corn, explore different ways you can prepare and enjoy it, and debunk some of the common myths surrounding corn nutrition. Let's dive in!

Calories in 1 Large Ear Corn

As mentioned earlier, one large ear of corn that's between 7-3/4" to 9" long contains around 123 calories. This makes it a relatively low-calorie food that's perfect for people who are trying to watch their weight. It's important to note, however, that the calorie count can vary depending on how the corn is prepared. For example, if you add butter or oil to your corn, you'll be adding extra calories to your meal. To keep your corn on the healthier side, try steaming it or grilling it without any added fats or oils.

Macronutrients in 1 Large Ear Corn

Corn is primarily composed of carbohydrates, which make up around 25 grams of the total 30 grams of carbs in one large ear. It also contains around 3 grams of protein and 3 grams of fiber. While corn may not be the most protein-rich food out there, it does still provide a modest amount of this macronutrient. And, fiber is important for digestive health and can help keep you feeling full and satisfied after meals.

Micronutrients in 1 Large Ear Corn

In addition to its macronutrient content, corn is also rich in micronutrients. One large ear contains about 17% of the daily value for vitamin C, 19% of the daily value for folate, and 8% of the daily value for potassium. Vitamin C is a powerful antioxidant that can help protect your body against damaging free radicals. Folate is important for DNA synthesis and repair, and is particularly important for pregnant women. Potassium is an electrolyte that plays a key role in regulating blood pressure and maintaining heart health.

Benefits of Eating Corn

Eating corn can be beneficial for a number of reasons. For one, it's a great source of energy thanks to its carb content. But it also offers a range of other health benefits, such as supporting eye health, promoting healthy digestion, and even potentially reducing the risk of certain cancers. Some studies have found that the antioxidants in corn may help reduce inflammation and protect against chronic disease. And, because corn is a good source of fiber, it can help keep you feeling full and satisfied, which may help with weight management.

How to Eat Corn

Corn is an incredibly versatile vegetable that can be prepared and enjoyed in a wide range of ways. Some popular options include grilling, steaming, boiling, or baking it. Once cooked, you can enjoy your corn plain or dress it up with a variety of seasonings, such as salt, pepper, butter, or lime juice. If you want to get creative, you can also try incorporating corn into dishes like tacos, salads, or casseroles. And, if you're feeling really adventurous, you could even try making your own homemade corn tortillas or cornbread.

Healthy Corn Recipes

Looking for some inspiration for your next corn-based meal? Here are a few healthy and tasty recipe ideas to get you started:

• Grilled corn on the cob with chili lime butter
• Corn and black bean salad with avocado and lime dressing
• Corn and vegetable stir-fry with brown rice

Types of Corn

Corn comes in a variety of types and colors, each with its own unique flavor and texture. Some common types of corn include white, yellow, and bi-colored corn. There's also popcorn, which is a type of corn that's specifically grown for popping. If you're looking to experiment with different types of corn, try visiting your local farmers market or specialty food store. You may be able to find less common varieties like blue corn, which has a slightly nutty flavor and is rich in antioxidants.

Corn Production and Consumption

Corn is one of the most widely grown and consumed crops in the world. In the United States alone, over 90 million acres of corn are planted each year, making it the country's largest crop. While much of this corn is used for animal feed, ethanol production, and other industrial purposes, a significant portion is also consumed by humans in the form of corn-based foods like tortillas, breakfast cereals, and popcorn.

Corn Nutrition Myths

Despite its many health benefits, there are still some common myths and misconceptions surrounding corn nutrition. One of the most persistent is that corn is high in sugar or causes a spike in blood sugar. While it's true that corn contains some natural sugars, it's still a relatively low glycemic index food, which means it's unlikely to cause a rapid spike in blood sugar levels. And, because it's also high in fiber and protein, it can actually help slow down the absorption of glucose into the bloodstream.

Corn Allergies

While corn is generally considered a safe and healthy food for most people, it can cause allergic reactions in some individuals. Corn allergies are relatively rare, but some common symptoms include skin rash, hives, nausea, and difficulty breathing. If you suspect you may have a corn allergy, it's important to speak with a healthcare professional to get properly diagnosed and develop a treatment plan.