Corn On The Cob — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 96 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 21 g | 7.64% |
| Fiber | 2 g | 7.14% |
| Sugars | 5 g | 10% |
| Glycemic Index | 60 | - |
| Protein | 3 g | 6% |
| Sodium | 15 mg | 0.65% |
| Total Fat | 2 | 2.56% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
2 g
🥕 Low Fat Content
5 g
🍏 Low Sugar Content
Key takeaways
Health benefits
- High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Rich in vitamins and minerals such as Vitamin C, thiamin, and folate, supporting overall health and well-being.
- Contains antioxidants, such as lutein and zeaxanthin, which support eye health.
- Low in fat, making it a heart-healthy addition to meals.
Health risks
- Digestive discomfort such as bloating or gas, particularly when consumed in large quantities or by individuals with sensitivity to high-fiber foods.
- High carbohydrate content which may cause blood sugar spikes, particularly concerning for diabetics if consumed in large quantities.
- Potential for pesticide residue on conventionally grown corn, which can pose health risks if not properly washed or sourced.
- Risk of choking especially in young children or the elderly if not properly chewed before swallowing.
How to choose corn on the cob
When selecting corn on the cob, the husks should be green and tightly wrapped around the cob. The silks should be moist and pale yellow, not brown or dry. Gently peel back the husk to check the kernels; they should be plump, shiny, and tightly packed in even rows.
Steer clear of corn with dry, brown husks or cobs with missing kernels, which can indicate age or mishandling. Fresh corn on the cob should have sweet, tender kernels that burst with flavor.
How to store corn on the cob
Fresh corn on the cob should be stored in the refrigerator with the husks intact. Wrap it in a moist paper towel and place it inside a plastic bag to retain moisture. When stored correctly, corn can remain fresh for up to 5-7 days.
Taking off the husks can lead to drying out and a loss of flavor. It's best to keep it away from ethylene-producing fruits, which can speed up spoilage. Keeping it wrapped and chilled preserves its sweetness and juiciness.
✅ Extra Tip
How long does it last?
Corn on the cob can last for 1-2 days at room temperature and up to 5-7 days in the refrigerator. For longer storage, corn on the cob can be blanched and frozen, lasting up to 12 months.
What to do with leftovers?
Leftover corn on the cob can be used in a variety of dishes. Slice the kernels off the cob and add them to salads for a sweet, crunchy texture, or mix them into pasta dishes with a creamy sauce. Corn kernels are also great in salsas, where they add a burst of sweetness.
Use corn in a soup or chowder, where it adds flavor and texture, or mix it into a stir-fry with vegetables and protein. If you have a lot of corn, consider making a batch of cornbread or adding it to a corn pudding for a comforting dish. Corn can also be grilled and used as a topping for tacos or mixed into a grain salad with quinoa or couscous. For a quick snack, toss the corn kernels with butter, lime juice, and chili powder for a Mexican street corn-inspired treat.
👨⚕️️ Medical disclaimer
How corn on the cob supports specific health conditions
Corn on the cob is a rich source of fiber, supporting digestive health and promoting regular bowel movements. It contains antioxidants like lutein and zeaxanthin, which support eye health by protecting against macular degeneration. Corn also provides complex carbohydrates, offering sustained energy, and is a good source of B vitamins, which support brain function and energy metabolism. When eaten in moderation, it can be a healthy addition to a balanced diet.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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