Corn on the cob is a sweet and satisfying fixture of summer dining, often raising questions about its calorie content. Although frequently served as a vegetable, maize is botanically a grain, or sometimes classified as a starchy vegetable, which influences its macronutrient profile. Understanding the caloric baseline of a plain ear, before any additions, is the first step in appreciating its role in a balanced diet.
The Base Calorie Count of Plain Corn
The calorie count for a single ear of corn, when prepared simply by boiling or steaming, falls within a relatively narrow range. A medium-sized cob, typically measuring between six and seven inches long and weighing about 100 grams, generally contains approximately 85 to 100 calories. This number represents only the energy provided by the kernels themselves.
The slight variation in the calorie count is primarily due to the physical size of the ear. A smaller ear might contain closer to 85 calories, while a large one may exceed 100 calories due to its greater mass of kernels. Because boiling or steaming does not require the addition of fats, these methods maintain the corn’s naturally low-fat status.
Essential Nutritional Components
The calories in corn primarily come from its carbohydrate content, making up roughly 75% of the total caloric energy. An average ear supplies around 19 grams of carbohydrates, largely in the form of starches and natural sugars. This profile positions corn more closely to other starchy foods like potatoes and peas rather than low-carb leafy greens.
The cob also provides a valuable amount of dietary fiber, typically around 2 to 4 grams per ear. This fiber is indigestible, contributing to satiety and digestive health without adding usable calories. Corn offers a modest but notable amount of protein, usually around 3 grams per serving, along with small quantities of B vitamins like thiamin and folate, and the mineral magnesium.
Calorie Impact of Preparation Methods
While plain corn is relatively low in calories, the total energy count can quickly double or triple depending on how it is prepared and what toppings are applied. The most common addition, a single tablespoon of butter, immediately introduces approximately 100 calories and about 11 grams of fat. In comparison, one tablespoon of olive oil, often used for grilling or roasting, contains about 120 calories.
Multiple applications of any fat, such as liberal brushing for grilling or repeated dipping, can easily push the total meal far beyond the corn’s original caloric value. To minimize added calories, simple alternatives like a squeeze of fresh lime juice, a sprinkle of chili powder, or other dry spices offer flavor without the added fat.