Corn is a tasty and nutritious grain that is enjoyed by people around the world. One medium ear of corn, which measures between 6-3/4" to 7-1/2" long, contains approximately 77 calories. But that's not all - this versatile vegetable is also rich in many important vitamins and minerals that are essential for good health.
In addition to its delicious flavor, corn is a great source of carbohydrates, fiber, and protein. It is also low in fat and contains a variety of vitamins and minerals, including vitamin C, thiamin, and potassium. Let's take a closer look at the nutritional benefits of this amazing vegetable.
In this article, we'll explore some practical tips and strategies for incorporating medium ear corn into your diet. Whether you prefer it boiled, roasted, or grilled, there are many ways to enjoy the unique flavor and texture of corn. So let's get started!
Calories in Medium Ear Corn
As mentioned earlier, one medium ear of corn contains approximately 77 calories. This makes it a great choice for people who are watching their calorie intake, as it is relatively low in calories compared to other vegetables and grains. When preparing corn, it is important to keep in mind that the calorie count can vary depending on the cooking method. Grilled corn, for example, may have a slightly higher calorie count than boiled or steamed corn. But regardless of how you prepare it, corn is still a healthy and delicious addition to any meal.
Carbohydrates in Medium Ear Corn
Corn is a great source of carbohydrates, which are essential for providing the body with energy. One medium ear of corn contains approximately 19 grams of carbohydrates, making it a relatively high-carb vegetable. But don't let the carb count scare you away - the carbohydrates in corn are complex, which means they are digested more slowly by the body. This can help to promote feelings of fullness and satisfaction, which can be beneficial for weight management.
Fiber in Medium Ear Corn
Corn is an excellent source of fiber, which is important for maintaining digestive health and preventing chronic diseases such as heart disease and diabetes. One medium ear of corn contains approximately 2 grams of fiber, which is about 8% of the recommended daily intake. In addition to its digestive benefits, fiber can also help to promote feelings of fullness and reduce overall calorie intake. So if you're looking to add more fiber to your diet, consider adding medium ear corn to your meal plan.
Protein in Medium Ear Corn
While corn is not a significant source of protein, it does contain some amino acids that are essential for muscle growth and repair. One medium ear of corn contains approximately 3 grams of protein, making it a moderate source of this important nutrient. If you're looking to boost the protein content of your meal, consider pairing medium ear corn with other protein-rich foods such as beans or grilled chicken.
Fat in Medium Ear Corn
Corn is naturally low in fat, with one medium ear containing just 1 gram of fat. This makes it a great choice for people who are watching their fat intake and looking to maintain a healthy weight. Of course, the way you prepare the corn can impact its fat content. For example, adding butter or oil to your corn can significantly increase the overall fat content of the dish. So if you're looking to keep your fat intake low, consider preparing your medium ear corn with minimal added fat.
Vitamins and Minerals in Medium Ear Corn
Corn is a rich source of many important vitamins and minerals that are essential for good health. One medium ear of corn provides approximately 10% of the recommended daily intake of vitamin C, 17% of thiamin, and 11% of potassium. In addition to these nutrients, corn also contains small amounts of other vitamins and minerals, such as iron and magnesium. So if you're looking to boost your nutrient intake, consider adding medium ear corn to your diet.
Health Benefits of Eating Medium Ear Corn
In addition to its nutritional benefits, medium ear corn also offers a variety of health benefits. For example, the fiber in corn has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Corn is also rich in antioxidants, which help to protect the body against free radical damage and inflammation. This can help to improve overall health and reduce the risk of chronic diseases. Additionally, the complex carbohydrates in corn can help to promote feelings of satiety and reduce overall calorie intake. This can be helpful for weight management and maintaining a healthy weight.
Ways to Prepare Medium Ear Corn
Medium ear corn can be prepared in a variety of ways, depending on your personal preference and cooking skills. Some popular cooking methods include boiling, steaming, roasting, and grilling. Boiling corn is one of the easiest and most traditional ways to prepare this vegetable. Simply add the corn to a pot of boiling water and cook for 3-5 minutes, or until tender. Steaming is another healthy option, which can help to retain the corn's natural flavor and nutrients. For a more flavorful and textured corn, consider roasting or grilling it. Roasting involves wrapping the corn in foil and baking it in the oven, while grilling involves cooking the corn over an open flame. Both methods allow the corn to char slightly, which enhances its natural sweetness and adds a smoky flavor.
Choosing and Storing Medium Ear Corn
When choosing medium ear corn, look for ears that are firm, plump, and free from blemishes or discoloration. The husks should be green and tightly wrapped around the corn, and the silk should be slightly sticky and moist. Once you've selected your corn, it's important to store it correctly to ensure maximum freshness. Keeping the husks on the corn can help to keep it moist and prevent it from drying out. Store the corn in the refrigerator for up to 5 days.
In addition to the nutrients listed above, medium ear corn also contains small amounts of other vitamins and minerals, including vitamin B6, folate, and calcium. Corn is also a good source of antioxidants, which help to protect the body against free radical damage and reduce inflammation. The antioxidants in corn are primarily found in the outer layers of the kernel, which is why it's important to avoid overcooking the corn and removing too much of the outer layers. Overall, medium ear corn is a tasty and nutritious vegetable that can be enjoyed in a variety of ways. Whether you prefer it boiled, steamed, roasted, or grilled, this versatile grain is a great addition to any meal.
Corn is a great source of carbohydrates, fiber, and protein. It is also low in fat and contains a variety of vitamins and minerals, including vitamin C, thiamin, and potassium.
Frequently Asked Questions About Medium Ear Corn
1. How many calories are in a medium ear of corn?
There are approximately 77 calories in a medium ear of corn that is 6-3/4" to 7-1/2" long.
2. What vitamins and nutrients are found in corn?
Corn is a good source of fiber, vitamins B6 and C, thiamin, and potassium. It also contains antioxidants and small amounts of other micronutrients.
3. Can corn be part of a healthy diet?
Yes, corn can be part of a healthy diet when eaten in moderation. It is a good source of fiber and vitamins, but it also contains carbohydrates and should be balanced with other nutrient-dense foods.
4. Is all corn created equal?
No, there are many types of corn, including sweet corn, field corn, and popcorn. Sweet corn is most commonly eaten as a vegetable, while field corn is usually used for animal feed or processed into cornmeal or corn syrup.
5. How can I prepare corn?
Corn can be boiled, grilled, roasted, or baked. It can also be used in soups, stews, salads, or as a side dish. Some popular seasoning options include butter, salt, pepper, and chili powder.