Corn on the Cob Too Much Carb?

Published on: 08/17/2009
2 ears sweet corn on a plate with pat of butter on top

This is the time of year for one of my favorite foods . . . fresh sweet corn!  But is corn on the cob too high carb for those of us trying to control weight and prevent diabetes?

Well, I am not about to give up one of the great fresh garden foods that only come around a few weeks every year. So here are a few tips to enjoy the season’s harvest while watching your waistline . . .

How much should you eat?

One medium ear of sweet corn gives you about 140 calories and one-and-a half carbohydrate servings. So for women 2 ears of sweet corn would be a smart portion for carb control and weight control.

What about the butter?

To pre-portion out your butter, cut individual tablespoons off the stick ahead of time. You can then cut them into thirds if you only want a teaspoon of butter.

One teaspoon butter will add 35 calories. Alternatively you could try olive oil on your corn.

Counting calories or carbs?

Here you go . . . 2 medium ears sweet corn = about 270 calories, 2 teaspoons butter = about 70 calorie. Add 3-4 oz grilled lean meat or a salad and you are still under 500 calories for the meal!

Best way to cook?

I grew up only knowing how to cook sweet corn on the stovetop in water but my new favorite way to cook it now is on the grill. You can grill it with the husk on but my favorite is to husk it and wrap each ear in foil.  Here’s a Taste of Home article if you want to explore more ways to cook your sweet corn.

Please share your favorite way to enjoy corn on the cob!

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I’m Karen, a diabetes nutrition specialist who is passionate about fighting diabetes for my clients, my family, and myself.

I hope you find food ideas and answers to some of your questions here in my articles. But if you are looking for more personalized help with nutrition or diabetes please check out my services page.

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