Corn is a summertime staple that many of us have enjoyed for years. By boiling, grilling, or roasting corn on the cob, it becomes tender and incredibly delicious. One small ear (5-1/2" to 6-1/2" long) cooked yellow and white corn (from fresh, fat added in cooking) contains 110 calories.
Corn is a good source of carbohydrates and essential vitamins and minerals, including folate, niacin, and vitamin C. Eating corn also provides a moderate amount of protein and fiber which can help you feel full for longer periods of time.
In this article, we'll discuss the nutritional benefits of corn, how to prepare it, and some serving suggestions to take it up a notch on your plate.
Calories in Small Ear Cooked Yellow and White Corn
One small ear (5-1/2" to 6-1/2" long) cooked yellow and white corn (from fresh, fat added in cooking) contains 110 calories. These calories come mostly from carbohydrates, including 25 grams of total carbs, 3 grams of fiber, and 5 grams of sugar. To reduce the calorie count slightly, you can skip adding any extra fat and instead season with herbs and spices for flavor.
Carbohydrates in Small Ear Cooked Yellow and White Corn
One small ear (5-1/2" to 6-1/2" long) cooked yellow and white corn (from fresh, fat added in cooking) contains 25 grams of total carbohydrates. Of this, 3 grams are dietary fiber, which is beneficial for supporting healthy digestion. In addition to fiber, corn contains essential vitamins and minerals, such as folate, potassium, and vitamin C.
Protein in Small Ear Cooked Yellow and White Corn
One small ear (5-1/2" to 6-1/2" long) cooked yellow and white corn (from fresh, fat added in cooking) contains 3 grams of protein. While this is not a high amount of protein, combining corn with other plant-based protein sources can help you increase your intake of this essential nutrient. Additionally, corn contains all nine essential amino acids, making it a complete protein source within the vegetable kingdom.
Fat in Small Ear Cooked Yellow and White Corn
In this recipe, fat is added during the cooking process for flavor, but one small ear (5-1/2" to 6-1/2" long) cooked yellow and white corn (from fresh, fat added in cooking) contains only a small amount of fat. One small ear of corn cooked with a teaspoon of butter or olive oil has approximately 1 gram of fat. To keep the calorie count lower, you can skip adding any extra fat and instead season with herbs and spices for flavor.
Fiber in Small Ear Cooked Yellow and White Corn
One small ear (5-1/2" to 6-1/2" long) cooked yellow and white corn (from fresh, fat added in cooking) contains 3 grams of fiber, which is roughly 12% of the recommended daily intake for adult men and women. Eating foods that are high in fiber has several benefits, including supporting healthy digestion, reducing the risk of heart disease and Type 2 diabetes, and promoting a healthy weight. Additionally, fiber helps keep you feeling full for longer periods of time, which can reduce the urge to snack between meals.
Vitamins & Minerals in Small Ear Cooked Yellow and White Corn
Corn is loaded with essential vitamins and minerals including folate, niacin, riboflavin, and vitamins A, B6, C, and E. Corn also contains important minerals such as iron, magnesium, phosphorus, potassium, and zinc. Eating a variety of whole plant foods such as corn, fruits, vegetables, and whole grains can help ensure you get a diverse range of essential nutrients.
Health Benefits of Small Ear Cooked Yellow and White Corn
Corn is a nutritious, whole food that is easy to incorporate into a healthy diet. Eating corn can help support healthy digestion, promote a healthy weight, and reduce the risk of chronic diseases such as heart disease and Type 2 diabetes. Additionally, corn contains antioxidants and anti-inflammatory compounds that help keep your body healthy and functioning at its best.
How to Prepare Small Ear Cooked Yellow and White Corn
To prepare corn on the cob, start by removing any husks and silks from the ears of corn. Next, bring a large pot of water to a boil, then reduce heat to a simmer and place the ears of corn in the pot. Cook for 5-6 minutes, or until the corn is tender when pierced with a fork. Alternatively, you can grill corn on the cob by preheating a grill to medium-high heat. Brush the corn with olive oil or melted butter, then grill for 10-15 minutes, rotating the ears occasionally, until the corn is tender and slightly charred. Serve immediately. For a flavorful spin on plain cooked corn on the cob, try adding toppings such as grated Parmesan cheese, chili powder, lime juice, or minced herbs such as cilantro or parsley.
Serving Suggestions for Small Ear Cooked Yellow and White Corn
Corn on the cob is a perfect side dish for any summer meal. Serve it alongside grilled proteins such as chicken, steak, or fish for a complete meal. For a lighter meal or snack, cut the kernels off the cobs and toss them with other seasonal vegetables, such as tomatoes or zucchini, in a fresh salad. You can also add corn to soups, stews, and casseroles for a boost of flavor and nutrition.
Fun Facts about Small Ear Cooked Yellow and White Corn
Corn was first domesticated by indigenous peoples in Mesoamerica over 7,000 years ago. The average ear of corn has roughly 800 kernels in 16 rows. Corn is a type of grass and is related to other grains such as wheat and barley.
Corn provides a host of nutritional benefits when included in a balanced diet. This whole food is loaded with essential vitamins and minerals, fiber, and healthy carbohydrates that support a healthy mind and body.
5 FAQ About Small Ear Cooked Corn
1. How many calories does a small ear of cooked corn contain?
A small ear of cooked yellow and white corn contains around 110 calories.
2. Is cooked corn healthy?
Corn is a good source of dietary fiber and contains some essential vitamins and minerals. However, it can also be quite high in carbohydrates and calories, so it should be enjoyed in moderation as part of a balanced diet.
3. What's the best way to cook corn?
The most common way to cook corn is to boil it in salted water for about 5-7 minutes, or until it's tender but still slightly firm. You can also grill or roast corn, which can add some extra flavor.
4. Can I eat cooked corn if I have a corn allergy?
If you have a corn allergy, it's important to avoid all products made from corn, including cooked corn. However, if you have a corn sensitivity or intolerance, you may be able to tolerate small amounts of cooked corn. Talk to your doctor or a registered dietitian for advice.
5. What are some tasty ways to enjoy cooked corn?
Cooked corn can be enjoyed in a variety of ways, such as on the cob with melted butter and seasoning, as a side dish with grilled meats or salads, or in soups and stews. You can also add cooked corn to tacos, quesadillas, and other Mexican-inspired dishes.