An ear of corn is a classic summer vegetable enjoyed across America. Many people like to eat corn on the cob freshly picked, while others prefer it grilled, boiled, or roasted. No matter how you like your corn, adding a pat of butter on top is a popular way to enhance the flavor. But how many extra calories does the butter add to your ear of corn? Let’s take a closer look.
Calories in Corn
An ear of corn contains a modest amount of calories. According to the USDA, a medium ear of corn (6″ to 7″ long) contains around 90 calories. This is for corn with no added butter or other toppings.
The number of calories can vary slightly depending on the size and variety of corn. For example, an extra large ear may have closer to 110 calories. But for a typical sized ear, 90 calories is a good estimate.
The calories in corn come predominantly from carbohydrates. An ear of corn contains 19 grams of carbohydrates, of which 5 grams are fiber and 14 grams are sugar. Corn also provides small amounts of protein and fat.
So plain corn on its own is a healthy, relatively low-calorie vegetable. Now let’s see how the calories change once we add butter.
Calories in Butter
Butter is a high-fat dairy product made by churning cream. It contains a high amount of saturated fat and calories, which is why butter tastes so delicious on corn and other foods.
According to the USDA, one tablespoon of salted butter contains 102 calories. The calories come entirely from 11 grams of total fat. Butter contains a high amount of saturated fat (7 grams per tablespoon).
The calories can vary slightly between brands, but 100 calories per tablespoon is a standard amount. So a pat of butter can add a significant number of calories to vegetables, bread, or any food it’s spread on.
Calories in Corn with Butter
Now that we know the calories in corn and butter separately, we can estimate the total calories in corn on the cob with butter.
Let’s assume we have a typical 6-7″ ear of corn with around 90 calories. If we add 1 tablespoon of butter on top, that adds 102 calories. So our total is approximately:
– Corn: 90 calories
– Butter: 102 calories
– Total: 192 calories
This means that adding a pat of butter more than doubles the calories in a medium ear of corn! The butter adds a significant amount of fat and calories.
If we use 2 tablespoons of butter instead of 1, then the total calories would be closer to 290. So the more butter piled on top, the higher the calorie count becomes.
Ways to Lower Calories
If you want to enjoy corn on the cob but reduce the calories, here are some tips:
– Use less butter. A thin spread or light brushing contains fewer calories than a big pat. Measure out 1 teaspoon (34 calories) instead of a whole tablespoon.
– Try alternatives to butter. Olive oil, coconut oil, or avocado oil contain healthy fats and less saturated fat than butter. Or use low-fat plain yogurt.
– Season without butter. Sprinkle on salt, pepper, garlic powder, paprika, or other dry seasonings instead.
– Grill plain corn. Grilling brings out the natural sweetness without needing any toppings.
– Finish with lime or cheese. A squeeze of lime juice or a sprinkle of parmesan cheese adds flavor for minimal calories.
Nutritional Benefits of Corn
Despite the high calorie addition from butter, corn still remains a healthy vegetable when consumed plain or with light toppings. Some of the key nutritional benefits of corn include:
– Fiber – Corn contains around 5 grams of fiber per ear, including both insoluble and soluble fiber. Fiber helps promote good digestion.
– Vitamins and minerals – Corn contains small amounts of vitamins C, A, folate, and various minerals like zinc and magnesium.
– Antioxidants – Corn contains beneficial plant compounds like lutein and zeaxanthin which have antioxidant properties.
– Low glycemic index – Despite the carbohydrates, corn has a relatively low effect on blood sugar compared to other grains.
– Hydrating – With its high water content, corn can help keep you hydrated.
So while buttered corn may be higher in calories, corn on its own is very healthy. Eating plain or lightly buttered corn is recommended as part of an overall balanced diet.
High Calorie Options for Weight Gain
For some people who are underweight or trying to gain weight, extra calories from high fat add-ons like butter can be beneficial. Here are some even higher calorie ways to prepare corn for weight gain:
– Extra butter – Pile on 2-3 tablespoons of butter over each ear for an extra calorie boost.
– Cheese – Top with 1/4 cup of shredded cheddar, Monterey jack, or other cheese.
– Bacon – Crumble 2-3 strips of cooked bacon on top.
– Sour cream – Drizzle ears with 2-4 tablespoons of full-fat sour cream.
– Mayonnaise – For a creamy coating, spread 1-2 tablespoons of mayo over corn before seasoning.
– Chili powder and lime – Sprinkle with 1 tablespoon chili powder and juice of 1 lime.
– Parmesan – Shower ears with 1/4 cup freshly grated parmesan.
– Roasted corn – Brush with oil and roast corn in the oven until browned and caramelized.
Low Calorie Options for Weight Loss
For people looking to lose weight, excess calories from high-fat toppings can sabotage your efforts. Here are healthier ways to keep calories down while still enjoying corn on the cob:
– Plain – Eat corn plain with just a pinch of salt and pepper. Avoid toppings.
– Spices – Flavor with cayenne, paprika, cumin, oregano instead of butter.
– Lime juice – Squeeze fresh lime juice over cooked corn for a low cal “butter.”
– Chili flakes – Sprinkle with a teaspoon of chili flakes for heat and minimal calories.
– Herbs – Rub chopped fresh herbs like basil, cilantro, or parsley over corn.
– Vinegar – Use a light brush or spray of balsamic vinegar or apple cider vinegar instead of oil.
– Broil – Broil corn with PAM spray instead of butter for caramelized kernels.
– Barbecue sauce – Brush on 2 tablespoons sugar-free barbecue sauce.
– Salsa – Top corn with 2 tablespoons fresh tomato salsa.
Healthier Butter Options
If you want to keep the butter flavor with fewer calories, try these healthier butter alternatives:
– Whipped butter – Whipped butter contains air bubbles which lighten the calorie density. Use 2 tbsp.
– Light butter – Look for light or reduced-fat butter options with around 50 calories per tablespoon.
– Butter spray – Spray butter allows you to control the portion and coats evenly.
– Olive oil spread – Made from olive oil, this spread has healthy fats and fewer calories than regular butter.
– Avocado oil – With its mild flavor, avocado oil makes a great heart-healthy topping for corn.
– Coconut oil – Contains healthy medium chain triglycerides and has a light tropical flavor.
– Nut butters – Try a thin spread of peanut or almond butter instead of dense dairy butter.
Conclusion
An ear of corn on its own contains around 90 calories. But topping it with a pat of butter can more than double the total calories. While corn is healthy plain, avoiding high-fat toppings like butter can help keep the calorie count down, especially for those limiting calories for weight loss. For others trying to gain weight, the extra calories from butter and cheese can be beneficial. Luckily there are many ways to flavor corn on the cob beyond just butter and salt. Choosing healthy toppings or using lighter butter can allow you to balance calories while still enjoying delicious corn.
