How many calories are in one corn cob?

According to the USDA, a medium ear of sweet corn typically contains around 88 calories. This makes a single corn cob, when prepared simply without added butter or oils, a relatively low-calorie food option rich in nutrients. Understanding the exact caloric content can be helpful for anyone monitoring their daily intake for weight management or health reasons.

Quick Summary

A medium, plain corn cob has approximately 88 to 100 calories, with the precise number varying based on size and preparation method. Most calories come from carbohydrates, but corn also provides fiber, vitamins, and minerals. Simple cooking methods like boiling or steaming don't significantly change the calorie count; however, adding toppings like butter or oil can increase it significantly.

Key Points

• Medium Cob Calories: A plain, medium ear of sweet corn typically contains approximately 88 to 100 calories.

• Size Matters: Calorie count varies with size; a small cob may have about 63 calories, while a large one can reach 123 calories.

• Cooking Method Impact: Boiling, steaming, and plain grilling do not add significant calories. Calorie increase depends on added toppings, not the cooking method itself.

• Hidden Calories: Toppings like butter, oil, and cheese substantially increase the total calories and fat of the dish.

• Nutrient-Rich: Beyond calories, corn provides carbohydrates, fiber, protein, and essential vitamins and antioxidants like lutein and zeaxanthin.

• Vegetable or Grain?: Sweet corn on the cob is considered a starchy vegetable, while dried, mature corn is classified as a grain.

Understanding the Calorie Count of a Plain Corn Cob

The number of calories in one corn cob can vary depending on its size. A smaller cob will have fewer calories than a larger one. For a plain, medium ear of sweet yellow corn, the calorie count is typically in the range of 88 to 100 calories. A small ear (about 5-6 inches) may be closer to 63 calories, while a large one (7-9 inches) can contain around 123 calories. These figures represent the corn itself, without any added ingredients.

The Nutritional Breakdown

Beyond just calories, a corn cob offers a variety of nutrients. The majority of the energy comes from carbohydrates, which are broken down into sugars and starch. It's also a good source of dietary fiber, which aids in digestion and helps you feel full.

• Carbohydrates: A medium corn cob contains approximately 17-22 grams of total carbohydrates, including both sugars and starch.
• Fiber: It provides around 2-3 grams of dietary fiber, important for gut health.
• Protein: A medium ear offers about 3-3.5 grams of protein.
• Fat: Corn is naturally very low in fat, with about 1-1.5 grams per medium ear.
• Vitamins and Minerals: Corn is a source of several essential micronutrients, including B vitamins (especially thiamin and B6), Vitamin C, potassium, and magnesium. It also contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health.

How Cooking Methods and Toppings Affect Calories

The preparation method of corn on the cob is a crucial factor that influences the final calorie count. The corn itself retains its inherent caloric value, but additions like butter, cheese, and oils can quickly add extra calories.

Impact of Cooking Methods

Simple cooking methods have a negligible effect on the core calorie content of the corn. However, they can influence the nutritional profile, for example, boiling corn may cause some water-soluble vitamins to leach into the water.

• Boiling/Steaming: These methods add almost no calories to the corn itself, keeping it a low-fat and low-calorie option.
• Grilling/Roasting: Similar to boiling, grilling or roasting the corn without oil does not add significant calories. It can, however, alter the flavor by caramelizing some of the natural sugars.
• Frying: Frying corn kernels in oil, or sauteing them, will add the calories from the oil used. For example, a tablespoon of olive oil adds around 120 calories.

The Role of Toppings

This is where the calorie count can escalate. A plain corn cob is a healthy, low-calorie choice, but the classic additions can transform it into a more indulgent dish. For example, a single tablespoon of butter adds approximately 100 calories and 7 grams of saturated fat.

Common Corn on the Cob Topping Calorie Additions (per serving)

• Butter: A single tablespoon can add 100 calories and 7g saturated fat.
• Mayonnaise: Adds significant calories and fat. Mexican street corn (elotes) often uses mayonnaise and can add over 100 calories per cob.
• Cheese: Toppings like cotija or parmesan, used in elotes recipes, add calories and fat depending on the amount used.
• Oil: Cooking or drizzling with oils like olive or coconut oil can increase the calorie count. One tablespoon of olive oil is approximately 115-120 calories.

Corn: A Vegetable or a Grain?

Interestingly, corn can be classified as both. Botanically, it is a fruit, but culinarily it's used as a starchy vegetable. The classification depends on its maturity and how it's harvested. Sweet corn, like the variety you find on the cob, is harvested while young and tender, and is thus considered a starchy vegetable. When the kernels mature and dry, it is harvested as a grain, which can be ground into cornmeal or popped to make popcorn.

Feature	Sweet Corn (Vegetable)	Field Corn (Grain)
Harvested State	Young, tender, kernels filled with liquid	Mature, hard, and dry kernels
Carbohydrate Type	Higher sugar content	Primarily starch
Common Use	Eaten on the cob, frozen, or canned	Ground into flour, meal, or used for popcorn
Typical Texture	Tender and juicy	Hard and dry

Conclusion

In conclusion, a single, plain corn cob is a nutritious and low-calorie food option, with most medium ears providing roughly 88 to 100 calories. The caloric density largely depends on the size of the cob and the preparation method. To maintain a lower calorie intake, it is best to opt for simple cooking methods like boiling, steaming, or grilling without added oils. Toppings like butter, oils, and cheese can significantly increase the total calories, so those watching their diet should be mindful of their additions. Corn, whether enjoyed as a fresh vegetable or a dry grain, offers valuable fiber, vitamins, and antioxidants that contribute to a healthy diet. For more detailed nutrition information, a reliable source is the USDA food database.

Healthy Ways to Enjoy Corn

Instead of loading up on butter and salt, consider these flavorful, lower-calorie alternatives:

• Sprinkle with chili powder, a squeeze of lime juice, and a light dusting of cotija cheese for a healthier twist on Mexican street corn.
• Create a simple vinaigrette with olive oil, red wine vinegar, and fresh herbs like cilantro or basil.
• Roast or grill the corn and finish with a spritz of lemon or a sprinkle of paprika and garlic powder.
• Add corn kernels to a fresh salsa with tomatoes, onions, jalapeños, and lime juice.
• Mix corn kernels into a hearty, low-fat black bean salad with bell peppers and a cilantro-lime dressing.
• For a sweet and savory experience, roast corn with a touch of honey or maple syrup and a pinch of chili flakes.

Sources

: Cleveland Clinic. "12 Delicious, Healthier Toppings for Corn on the Cob." Cleveland Clinic Health Essentials. June 29, 2020. Web. : Nutritionix. "Corn - 1 ear, large (7-3/4" to 9" long) yields." Nutritionix. February 22, 2016. Web. : Verywell Fit. "Corn Nutrition Facts and Health Benefits." Verywell Fit. June 08, 2024. Web. : Johns Hopkins Medicine. "Health Benefits of Corn." Johns Hopkins Medicine. Web. : University of Rochester Medical Center. "Nutrition Facts - Corn, sweet, white, raw, 1 ear, medium." UR Medicine. Web. : Carb Manager. "Carbs in Corn on the cob, yellow and white, cooked from fresh." Carb Manager. Web. : Healthline. "Is Corn Good for You? Nutrition Facts and More." Healthline. April 21, 2023. Web. : Cleveland Clinic. "Is Corn Good for You?" Cleveland Clinic Health Essentials. August 03, 2023. Web. : Verywell Fit. "Corn Nutrition Facts and Health Benefits." Verywell Fit. June 08, 2024. Web. : TODAY.com. "Is Corn Healthy? Dietitians On Benefits Of Corn And Cooking Corn." TODAY.com. July 19, 2024. Web. : Quora. "Does the method of cooking food change their calorie content?" Quora. August 05, 2019. Web. : Have A Plant. "Is corn a vegetable or a grain?" Have A Plant. Web. : EatingWell. "Is Corn a Vegetable, a Fruit or a Grain?" EatingWell. February 06, 2025. Web. : Johns Hopkins Medicine. "Health Benefits of Corn." Johns Hopkins Medicine. Web. : New York Times Cooking. "Pro-NAFTA Corn" (recipe). New York Times. Web. : Old Croc. "Cheesy Croc on the Cob" (recipe). Old Croc. Web.

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Frequently Asked Questions

How many calories are in a corn cob with butter?

A single tablespoon of butter adds approximately 100 calories to a corn cob, bringing the total to around 188-200 calories for a medium ear. The exact amount depends on how much butter is used.

Does boiling corn add or remove calories?

Boiling corn does not add or remove a significant number of calories. The caloric value comes from the corn itself. While some water-soluble vitamins might be lost during boiling, the macronutrient profile remains largely the same.

Is corn good for weight loss?

Yes, corn can be part of a weight-loss diet when consumed in moderation. As a low-fat, high-fiber food, it helps you feel full, which can aid in controlling overall calorie intake. The key is to avoid high-calorie toppings.

How many carbohydrates are in a corn cob?

A medium ear of corn typically contains between 17 and 22 grams of total carbohydrates. This includes both the starch and the natural sugars found in the kernels.

Is corn considered a healthy food?

Yes, corn is a healthy food, especially when consumed as a whole food like corn on the cob or popcorn. It is a good source of fiber, vitamins, and antioxidants. However, processed corn products may not be as nutritious.

How does grilled corn compare to boiled corn in calories?

The core calorie count of grilled corn is very similar to boiled corn. The main difference lies in any oils or seasonings added during grilling, which can increase the calorie content. A plain grilled cob is just as low in calories as a boiled one.

Does eating corn on the cob raise blood sugar?

As a starchy food, corn can raise blood sugar levels, but its high fiber content helps to slow digestion and balance this effect. Individuals with diabetes should be mindful of their portion sizes and consult with a healthcare professional regarding their specific dietary needs.