How Many Calories In A Sweet Corn Cob? | A Nutritious Snack

A medium-sized sweet corn cob typically contains around 99 calories.

Sweet corn is a popular vegetable, known for its natural sweetness and versatility in cooking. Whether it’s grilled, boiled, or roasted, corn on the cob is a delicious addition to any meal or a satisfying snack on its own. But if you’re watching your calorie intake, it’s important to understand how many calories are in a sweet corn cob, especially when preparing it with different seasonings or toppings.

In this article, we'll break down the calorie content of a sweet corn cob, its nutritional benefits, and how to enjoy it in a healthy way.

What Is a Sweet Corn Cob?

Sweet corn, also called "sugar corn," is a variety of corn grown specifically for its sweet taste. The kernels of sweet corn are harvested when they are immature and tender, making it ideal for cooking and eating fresh. It's commonly served on the cob, which is the central core that holds the kernels together. Sweet corn is enjoyed in many forms, from simple boiled corn on the cob to more elaborate dishes like corn chowder or grilled corn with seasonings.

Unlike field corn, which is used primarily for animal feed or processed foods, sweet corn is harvested at its peak sweetness for human consumption. The cobs are typically sold with the husks intact, though many pre-packaged versions are already husked and ready to cook.

Calories in a Sweet Corn Cob

The calorie content of a sweet corn cob depends on its size and how it’s cooked. A medium-sized ear of corn, which weighs approximately 100 grams (about 3.5 ounces), contains roughly 99 calories when boiled or steamed. This amount can vary slightly depending on the corn's size, but it's a reasonable estimate for a standard serving.

Average Calories in Sweet Corn (per cob):

  • Small cob (about 5.5 inches): ~77 calories
  • Medium cob (about 6-7 inches): ~99 calories
  • Large cob (about 8-9 inches): ~123 calories

These calories are primarily from carbohydrates, with some protein and minimal fat content. Sweet corn is a great source of energy, making it an excellent side dish or snack for those needing an energy boost.

Sweet Corn Nutritional Breakdown

In addition to calories, sweet corn offers several essential nutrients that make it a healthy food choice. Here’s a breakdown of the nutritional content for a medium-sized ear of sweet corn (about 100 grams):

Nutrient

Amount (per 100g)

Calories

99

Carbohydrates

22g

Dietary Fiber

2.7g

Sugars

6.3g

Protein

3.3g

Fat

1.5g

Vitamins & Minerals

Vitamin C, Folate, Potassium, Thiamine, Magnesium

Carbohydrates:

Sweet corn is primarily a source of carbohydrates, with about 22 grams per 100 grams. Most of these carbs come from natural sugars, including glucose and fructose, which give the corn its sweet flavor. The dietary fiber content is moderate, with about 2.7 grams of fiber, which helps support digestive health.

Protein:

While corn is not a high-protein food, it does contain a modest amount, offering 3.3 grams of protein per 100 grams. This makes it a good supplementary source of protein, especially when combined with other protein-rich foods like beans, meat, or fish.

Fat:

Sweet corn is low in fat, with about 1.5 grams of fat per 100 grams. Most of the fat in corn is unsaturated, which is considered the healthy type of fat. This small amount of fat makes corn a heart-healthy food choice when consumed in moderation.

Vitamins and Minerals:

Sweet corn provides a number of essential vitamins and minerals, including:

  • Vitamin C: About 6% of the daily recommended intake, which supports immune function.
  • Folate: 19% of the daily recommended intake, important for cell division and the formation of red blood cells.
  • Potassium: 7% of the daily recommended intake, which supports heart health and regulates blood pressure.
  • Thiamine (Vitamin B1): Corn is a good source of this vitamin, which is necessary for energy metabolism.
  • Magnesium: Helps with muscle and nerve function.

Cooking Methods and Their Impact on Calories

The way you cook sweet corn can impact its calorie content. For example, boiling or steaming corn is a low-calorie cooking method, but if you add butter, oil, or seasonings, you can significantly increase the overall calorie count.

Boiled or Steamed Corn:

Boiling or steaming sweet corn is one of the healthiest cooking methods. A medium ear of corn typically has around 99 calories when cooked this way, without any added fats or toppings.

Grilled Corn:

Grilling sweet corn can enhance its natural flavors, but it’s also common to brush it with butter or oil. If you add a tablespoon of butter to your grilled corn, this will add about 100 calories. So, a grilled corn on the cob with butter could have 200+ calories.

Corn with Toppings:

Many people enjoy adding seasonings, sauces, or cheese to their corn, which increases the calorie count. For instance:

  • Cheese: Adding cheese to your corn will increase the calorie content by about 50-100 calories per serving, depending on the type and amount of cheese.
  • Butter: A tablespoon of butter adds around 100 calories.
  • Mayonnaise: Some people like to add mayonnaise or aioli to their corn, which can add another 90-100 calories per tablespoon.

To keep your corn lower in calories, consider using herbs, spices, and lime juice as toppings instead of heavy fats or sauces.

Health Benefits of Sweet Corn

Aside from being a low-calorie food, sweet corn is packed with nutrients that offer several health benefits. Here are some of the top reasons to include sweet corn in your diet:

  1. Good for Eye Health: Sweet corn contains lutein and zeaxanthin, antioxidants that are beneficial for eye health and may help reduce the risk of cataracts and macular degeneration.
  2. Supports Digestive Health: The fiber content in corn helps regulate digestion and prevent constipation, promoting a healthy gut.
  3. Boosts Heart Health: The potassium and fiber in sweet corn help support healthy blood pressure and cardiovascular function.
  4. Provides Quick Energy: The carbohydrates in corn are an excellent source of quick, usable energy, making it a great food to fuel physical activity or keep you energized throughout the day.

Conclusion – How Many Calories in a Sweet Corn Cob?

In conclusion, a medium-sized sweet corn cob contains about 99 calories when cooked without added ingredients. Sweet corn is a nutrient-dense food, providing a good balance of carbohydrates, fiber, protein, and essential vitamins and minerals. Whether you’re enjoying it boiled, grilled, or in a dish, sweet corn is a healthy, low-calorie option that can fit into a variety of diets. Just be mindful of added butter or toppings, as these can increase the calorie content.