Introduction
When it comes to maintaining a healthy diet, calorie counting is an essential part of the process. One easily incorporated ingredient into our diet is corn and we often wonder how many calories are in one corn. In this article, we will break down the number of calories in a variety of corn types and explore how it can fit perfectly into a calorie-controlled diet.
A guide to understanding the calorie content of corn
Corn comes in a variety of forms such as fresh, canned, and frozen. As each serving of corn contains different calorie counts, it is vital to know how many calories one could consume from each. A regular ear of fresh corn contains about 77-90 calories. This estimate accounts for the average ear of corn, however, it is essential to note that the calorie count may differ depending on the size of the ear. A half-cup of canned corn (approximately one serving) contains 67-90 calories, while the same amount of frozen corn contains 66-72 calories. When shopping for corn, read the nutritional label carefully as its calorie count may differ depending on the supplier.
One thing to pay attention to when consuming corn is how it is prepared. Butter, salt, and other toppings added to corn can increase its calorie count considerably. If you’re trying to monitor your calorie intake, skip the butter and substitute with spices like garlic powder, chili flakes, and oregano.
Corn and calorie counting: How to make this vegetable work for you
Corn can be an excellent addition to a calorie-controlled diet, especially when consumed in moderation. Including corn in your diet can add variety and nutrition to your meals. We recommend incorporating corn into dishes that involve small portion sizes, such as salads or soups, for a filling and nutritious experience. During the grilling season, fresh corn on the cob is a great addition to your barbeque and can be an excellent low-calorie pre-dinner snack for your guests.
Here are a few low-calorie corn recipes to try to help incorporate this nutritious vegetable into your diet.
1. Fresh Corn Salad
– 4 ears of fresh corn
– Half a lemon
– Two tablespoons of olive oil
– One diced avocado
– Two tablespoons chopped cilantro
In a bowl, whisk together lemon juice, and olive oil.
Peel and cut the corn kernels off the cob and mix with the dressing.
Lastly, top with cilantro and avocado, season with salt and pepper to taste.
2. Baked Corn Fritters
– Two ears of fresh corn
– One diced onion
– One minced garlic clove
– Half a cup of breadcrumbs
– One beaten egg
Preheat the oven to 350°F and grease a baking sheet.
Cut the corn kernels off the cob and mix with the egg, breadcrumbs, onion and garlic, and season with salt and pepper.
Portion the mixture into balls and place on the baking sheet
Bake for 12-15 minutes until cooked through.
Corn vs other vegetables: What makes it a good choice for calorie-conscious eaters?
Corn is an excellent vegetable to incorporate into a calorie-controlled meal plan. Compared to other vegetables, it contains a lower calorie count, with 100 grams of corn containing about 96 calories. Compared to carrots, with 100 grams containing approximately 41 calories and broccoli, with 100 grams containing 34 calories, corn contains a larger number of calories. However, when compared to potatoes which contain up to 77 calories per 100 grams, corn is still a much better low-calorie alternative. Additionally, corn is packed with nutrients such as vitamins and minerals that make it an excellent addition to any diet.
The pros and cons of corn for weight loss
Corn can be a useful addition to weight loss, thanks to its high fiber content. The dietary fiber found in corn increases satiety levels, keeping the body energized for longer periods. However, the high carbohydrate content of corn can be a potential drawback for those on a low-carb diet. It should also be noted that creamed corn is not recommended for weight loss due to its high-fat content.
Low-calorie corn recipes to try today
1. Corn Chowder
– Two tablespoons of olive oil
– One diced yellow onion
– One minced garlic clove
– Two tablespoons of flour
– Four cups of vegetable broth
– Four cups of corn kernels
– Half a cup of almond milk
In a pot, heat oil and add in onion and garlic, cook for five minutes or until the onion is translucent.
Stir in the flour and cook for one minute before adding the broth and corn kernels.
Let it simmer for 10-15 minutes before stirring in the almond milk.
Season with salt and pepper to taste.
2. Zucchini and Corn Fritters
– Three cups of grated zucchini
– Two ears of corn kernels
– One diced onion
– One egg
– Half a cup of whole wheat flour
– Salt and pepper
Mix all of the ingredients together and create small patties.
On a non-stick frying pan, heat oil on medium heat.
Place the patties into the pan and cook until nicely browned on both sides.
Conclusion
In conclusion, corn is a great low-calorie addition to any meal and could make for a tasty snack. However, it is necessary to monitor serving sizes and note how its calorie counts could spike due to cooking methods, toppings, and other additives. By using the recipes we’ve provided, you could incorporate corn into your meals and still maintain a calorie-controlled diet. Make sure to experiment and have fun finding new ways to include corn in your dishes.