Corn on the Cob

Corn on the cob is a simple, beloved dish consisting of a whole ear of corn, typically boiled, steamed, or grilled, and often served with butter and salt. Its core ingredient is sweet corn, a variety of maize originally domesticated in Mesoamerica and now enjoyed globally as a staple and seasonal treat.

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🍽️ Nutrition at a glance

This dish is primarily a source of complex carbohydrates and dietary fiber, with a moderate amount of protein and very little fat. A single ear provides key nutrients like vitamin C, B vitamins (especially thiamine and folate), and minerals such as magnesium and phosphorus, with a typical serving containing roughly 100-120 calories.

Nutrition breakdown

Calories	123 kcal
Protein	4.7 g
Carbs	27.1 g
Fat	1.9 g
Fiber	2.4 g
Sugar	4.5 g
Sodium	15 mg
Potassium	350 mg
Vitamin C	10 mg
Thiamin (B1)	0.2 mg
Folate	42 mcg
Magnesium	37 mg
Phosphorus	123 mg
Vitamin B6	0.1 mg
Niacin (B3)	2.1 mg

Per 1 medium ear (about 170 g) · estimated, varies by recipe

💡 What's interesting

Nutritionally, corn is unique as it contains antioxidant carotenoids like lutein and zeaxanthin, which are beneficial for eye health. Culturally, it holds deep significance as a foundational crop in the Americas and is celebrated in various festivals and culinary traditions worldwide.