Corn is no doubt, one of the special foods on earth. It belongs to two food categories, unlike most other foods that belong to only one. Corn’s kernels belong to the class of vegetables when you eat them directly from the cob. But then, if you allow the kernels to dry up, and make popcorn from it, its class changes to become grain. That is quite amazing and fascinating. However, the concern of most people, especially those who are in a diet is how many calories they can get from eating corn. How many calories in an ear of corn? How much corn is safe for you to eat if you are on a diet? This is what we talk about in this article.
Anyone that knows the nutritional value of corn would attest to the fact that it is a nutritional dynamo. Be it white corn or yellow corn, you will get lots of nutrition from both varieties. Corn is generally rich in vitamins, fiber, and antioxidants. It also contains essential minerals. Due to the nutrients in it, corn consumption can help to improve blood pressure, fight free-radical damage, improve vision, and alleviate constipation. But again, is there a point where you may be eating too much? Read on as we show you the calorie content of an ear of corn on a cob.
What You Should Know About Corn Consumption
Like we have said earlier, sweet corn is both a grain and a vegetable at the same time. As a grain, it is classified as a whole grain. And as a vegetable, it belongs to the class of starchy vegetables. This means that it is a high-carb food.
Many times, whole corn is called a vegetable, while ground corn is called a grain. That is the convention when it comes to the classification of corn.
The peak season for sweet corn is during summer, the season when everyone is merry. During this season, many outdoor cookouts and barbecues serve sweet corn as a staple food.
Corn indeed contains carbs, but it is a good choice of food because it is not pure carbs. It also contains lots of vitamins B and C, magnesium, and carotenoids like zeaxanthin and lutein.
Foods that are high in dietary fiber can significantly lower cholesterol levels, help regulate weight, and control blood sugar levels. Furthermore, vitamin C is very vital for immune function and cell repair. It also has some anti-aging properties.
Moreover, B vitamins vital for energy metabolism and magnesium place a vital role in muscle contraction and nerve conduction. Carotenoids, on the other hand, have antioxidant properties. They are also vital for eye health.
You will get little to no little fat from eating plain corn with no toppings. There is less than one gram of fat in each serving. More so, corn is a great source of dietary fiber. You should expect to get about 6 grams of dietary fiber from a single cup of corn.
You should find a way to include corn in your meals, but you would have to watch your portion. Meanwhile, there are different sizes of corn, some ears of corn are small, some are medium, and some are large.
It is best to eat a small or medium-sized ear of corn if you want to eat whole corn. And if you are only eating the corn kernels, don’t eat more than half a cup serving. But if there is no other starch on your plate, you can eat a full cup instead.
How Many Calories in an Ear of Corn
Corn is naturally sweet and this gives the impression that it is a high-calorie food. But then, you can still add an ear of corn to your diet without any health risk. However, it is better to go for fresh day-old corn. That is, those that have just been freshly harvested.
Why should you go for freshly harvested corn? The moment you harvest corn, the natural sugars in it start changing into b starch. As such, its sweet taste begins to diminish. But its calorie content remains the same.
With time, the corn would begin to dry out. You should avoid corn that has started drying out. One sure sign to recognize such corn is that they have black silk or the kernels look somewhat indented.
The issue with the calorie content of corn is that its consumption is usually an all-or-none thing. Most people who have a full corn cob would not eat a part of it and leave the rest. They would most likely eat the entire cob.
This means if you are eating corn, it may be quite difficult to control the serving size. But then, you cannot throw caution to the wind when it comes to calorie consumption. This is especially true if you are on a restrictive diet.
The easiest way to control the serving size when you are eating corn is to eat either a small-sized or medium-sized ear of corn, depending on your calorie needs. You should rarely eat a large-sized ear of corn.
This is how many calories you will get from an ear of corn depending on its size:
- A small ear of corn (say 5-7 inches long) would give you about 85 calories
- A medium ear would give you about 100 calories
- A large ear would give you about 115 calories.
- A small-sized ear is not likely to ruin your restrictive diet. But beware of adding butter to your corn. Just a teaspoon of butter would add 36 calories more to your plate. That would surely ruin your diet.
Should You Worry About Starch?
Sweet corn is indeed a starchy vegetable. But that should not be a source of concern. The diet recommendation says we should eat 5 cups starchy vegetables every week on a 2,000 calories daily diet. A small-sized ear of corn is a little less than 1 standard-size cup of starchy veggies.
You would need about 6 to 7 small ears to make up 5 cups of starchy veggies. So, starch should not be a problem if you stick with one small-sized ear of corn.
How many calories in an ear of corn? This is determined by the size of the ear. However, the number of calories in a small-sized ear is still safe for consumption.