Corn is a starchy vegetable, having almost three times more carbohydrates than the non-starchy vegetables. An average cooked cob corn contains proteins, fibers, carbohydrates, fats, sugar, water, calories. It is also cholesterol-free!Because it contains a high percentage of carbohydrates, corn can provide energy, as well as starches and natural sugars.

Minerals and carbs in corn on the cob help in new cell formation and in the prevention of pregnancy defects, colon cancer and heart problems. When consumed regularly, it can supply the necessary daily fibers to your system, improve the health of your body and decrease the risk of cardiovascular diseases.

How Many Carbs in Corn on the Cob?

A small ear of corn about 3 ounces contains carbohydrates around 20 grams, on the other hand, there are 27 grams of carbohydrates in each large ear corn you eat that weighs 4-4½ ounces. For each half cup of uncooked corn kernels, you can get 18 grams of carbohydrates. In a canned corn kernel, consuming half cup of it allows you to get 4 grams of carbs, while adding ½ cup of frozen, unprepared corn to your diet gives you 15 grams.

The human body needs a daily allowance of 130 grams of carbohydrates, with one ear from a corn on the cob per day you will get 19% of your daily allowance. You need carbohydrates for energy to strengthen your organs, muscles and brain. However, the carbs in corn on the cob can provide you more than the recommended amount of minerals you need every day. Therefore, keeping track of its quantity from the corn or other starchy foods you eat every day is extremely important to avoid consuming too much carbs.

Note

A corn cob contains 2.33% sugar, which starts to change into starch by the moment it is picked. This is one of the reasons why you should eat the corn while it is fresh but if you want to eat it later, you should store it in a refrigerator to hamper the process. Before purchasing corns on the cob, see to it that you won’t pick those with dry or black corn silk ears and indented kernels. These are indications warning you that the corn is about to dry out and lose out its sweetness.

Nutrition Facts of Corn on the Cob

Serving: 75g

Health Benefits of Corn

There is a great variety of corn in the food market all over the world. Apart from the fact that it can satisfy many different tastes, carbs in corn on the cob is a valuable source of energy and fibers. Due to its rich nutritional features, corn is a very special kind of vegetable. It is both nutritious when eaten while its grains and kernels are fresh or when its kernels are dried or turned into popcorn.

1. Blood Pressure Improvement

Essentially, corn plays a role in reducing blood pressure with its potassium content. You can get potassium from a cup of yellow corn, which contains 392 milligrams, and a cup of white corn,which has 416 milligrams. Potassium can help regulate blood pressure that is why American Heart Association suggests eating foods packed with this mineral to fill in the 4,700 milligrams recommended potassium intake per day. It doesn't matter if you eat yellow or white corn, both a great source of potassium; nevertheless, other people have to watch their potassium intake. Aged people and those with kidney problems have to seek the advice of their doctor to determine their potassium level requirements.

2. Source of Antioxidants

Eating corn as well as other vegetables can protect people against free radicals that cause cell damage, and prevent heart diseases, cancer and other illnesses to develop. Meals on Wheels West of Los Angeles states that corn provides more antioxidants than rice, oats or wheat. Vitamins C and E and carotenoids are the anti-oxidants found in corn on the cob.

3. Eye Protection

The carotenoids found in corn are lutein and zeaxanthin, which are good for your eyesight. These antioxidants protect the cells in the eyes against the high-energy blue wavelengths emitted from the light that can cause damage. According to a report from the American Optometric Association, lutein and zeaxanthin provide protection against chronic eye diseases like cataracts or macular degeneration. That's why they recommend foods packed with carotenoids like corn.

4. Constipation Relief

One average cup of yellow corn contains 3.9 grams of fiber and the same quantity of white corn contains 4.2 grams of fiber. The most important percentage of corn's fiber is insoluble fiber. These insoluble fibers allow easy excretion of stool and contribute to a faster elimination of toxins from your body.

5. Important Protein Source

Five grams of protein can be gained from one serving of corn in a cup, which represents 10 % of the recommended protein intake. While a corn on the cob contains almost all of the necessary amino acids, it is less in lysine. Nonetheless, you can fill up the deficit with eggs, lean meat, poultry and beans.

Completing your protein intake is not that essential, just make sure you comply with the recommended daily allowance of proteins and eat a variety of foods. Women need 46 grams of protein every day, whereas, men need 56 grams daily.

6. Source of Folate for Metabolism

Folate is essential for metabolizing proteins and DNA. As a B vitamin itself, it is good for expectant moms because it protects babies against birth defects that may develop in the first few weeks of pregnancy. It also transforms amino acid or homocysteine to S-adenosylmethionine, or SAMe. This process improves the health of your heart because high levels of homocysteine is removed from your bloodstream, preventing any damage on your blood vessels. In addition, SAMe is also essential for neurotransmitters production. One serving of corn in a full cup has 34 micrograms of folate, capable of producing 9 % of the recommended daily allowance.

7. Management of Body Weight

Some specific features of corn play an important in weight management, except for one potential disadvantage. One advantage is the low number of calorie content with only 143 calories per cup. About 73% of corn is water, which means you can feel stuffed without consuming too much calorie. Another benefit is the protein and fiber contents of corn which can maintain fullness and satiety within longer hours. Unfortunately, carbs in corn on the cob are relatively high and may increase blood sugar moderately.