Corn on the cob is a classic summer staple that many people look forward to grilling and eating during the warmer months. But for those counting carbs or following a low-carb or keto diet, enjoying corn on the cob requires paying attention to the total net carb count. Knowing how many net carbs are in corn on the cob can help you fit this tasty vegetable into your diet plan.
What Are Net Carbs?
Net carbs refer to the total carbohydrate content of a food minus the fiber content. To calculate net carbs, you take the total carbs and subtract the grams of dietary fiber. The resulting number gives you the net carbs.
Net carbs provide a more accurate look at a food’s real carb impact on your body. Fiber does not raise blood sugar levels or require insulin to be processed, so it doesn’t count as a digestible carb. Subtracting fiber gives you the net carbs that do impact blood sugar and ketosis on lower carb diets.
Total Carbs In Corn On The Cob
The total carbohydrate content of corn on the cob depends on the size of the ear. According to the USDA, a 6″ ear of boiled corn on the cob contains approximately 41 grams of total carbs.
This carb count comes from:
- 30 grams of starch
- 9 grams of natural sugars
- 2 grams of dietary fiber
Larger ears of corn that are 8-9 inches long may contain up to 50 grams of total carbs per ear. Smaller, petite ears around 4-5 inches long may provide about 30 grams of total carbs.
Fiber In Corn On The Cob
Corn contains both insoluble and soluble fiber. The indigestible outer hull or skin of the corn kernel provides insoluble fiber, while the starchy endosperm inside the kernel contains some soluble fiber.
A 6-inch ear of corn has around 2 grams of fiber. This fiber content remains relatively consistent regardless of ear size. Giant ears don’t contain much more fiber than petite ears.
The fiber in corn comes mainly from the outer bran coating. Even though larger ears of corn contain more total carbs, the fiber amount stays fairly stable at about 2 grams per standard sized ear.
Net Carbs In Corn On The Cob
To calculate the net carbs in corn on the cob, simply subtract the grams of fiber from the total carbohydrates. For a 6″ ear of corn, this equals:
Total carbs: 41g
– Fiber: 2g
= Net carbs: 39g
So for a typical 6″ ear of corn on the cob with around 41 grams of total carbs and 2 grams of fiber, the net carb count comes to 39 grams.
The net carb count can range from:
- 30-35g net carbs for petite 4-5″ ears
- 38-39g net carbs for average 6″ ears
- 45-48g net carbs for large 8-9″ ears
So no matter what size ear of corn you eat, you can expect about 35-50 grams of net digestible carbs per ear.
Daily Net Carb Recommendations
To determine if 39 grams of net carbs fits into your diet plan, look at the recommended daily net carb intake for different low-carb diets:
- Ketogenic diet: 20-50 grams per day
- Moderate low-carb diet: 50-100 grams per day
- High-carb diet: Over 150 grams per day
On a strict keto diet aiming for 20-50 grams of net carbs per day, one ear of corn could potentially use up your entire daily allotment of carbs.
However, on a more moderate low-carb diet with 50-100 grams of daily net carbs, one ear of corn fits nicely into the limit. It provides about 35-40% of your total daily carb intake.
Effect On Ketosis
Eating corn on the cob is generally not recommended on a ketogenic diet because it can easily kick you out of ketosis. Ketosis occurs when your body is effectively burning fat for fuel instead of glucose from carbs.
It takes consistently keeping net carbs very low, usually below 50g per day, to maintain ketosis. The 39 grams of net digestible carbs in an ear of corn can quickly raise blood sugar and inhibit ketosis.
Occasionally enjoying corn may not immediately disrupt ketosis or weight loss, but regularly eating this starchy vegetable can prevent you from reaping the benefits of a keto diet.
Tips For Fitting Corn Into A Low-Carb Diet
If you want to occasionally enjoy sweet corn on the cob without going over your carb limit, here are some serving tips:
- Eat petite ears – Smaller 4-5″ ears contain about 30g net carbs, allowing more room for other carbs.
- Share an ear – Splitting one ear between 2-3 people reduces net carbs to 13-20g per serving.
- Count carbs carefully – Subtract corn carbs from your daily total to avoid overages.
- Increase activity – Burning extra calories can allow for higher carb intake.
With careful portioning and counting, corn on the cob can be enjoyed even on reduced carb diet plans.
Low-Carb Substitutes For Corn On The Cob
Some lower carb alternatives provide a similar sweet, summery crunch:
| Food | Net Carbs per Cup |
|---|---|
| Bell peppers | 5g |
| Cucumbers | 4g |
| Zucchini | 4g |
| Green beans | 5g |
| Asparagus | 3g |
| Celery | 3g |
While these veggies don’t mimic corn perfectly, they all contain under 5 grams net carbs per cup, offering a lower carb alternative.
Is Corn Keto-Friendly?
Corn is very limited in a keto diet plan. The high starch and sugar content leads to a higher carb count. Enjoying corn once in a while likely won’t knock you out of ketosis immediately, but regular consumption can.
People vary in their personal carb tolerance for maintaining ketosis. Some dieters may be able to fit in half an ear of corn if they strictly limit other carbs. But for most people on keto, corn is not considered keto-friendly, even in smaller portions.
Corn Nutrition Facts
Despite the high carb count, corn is rich in antioxidants and phytochemicals that may provide health benefits. It also contains some key micronutrients:
| Nutrient | 6″ Ear of Corn | DV* |
|---|---|---|
| Fiber | 2g | 8% |
| Vitamin C | 10mg | 17% |
| Thiamin | 0.2mg | 15% |
| Folate | 34mcg | 9% |
| Magnesium | 37mg | 9% |
| Phosphorus | 180mg | 18% |
*DV = Daily Value
Sweet corn is high in vitamin C, B vitamins, magnesium, phosphorus, and phytochemicals such as lutein and zeaxanthin. It provides some beneficial nutrients despite the high net carb tally.
The Best Way To Cook Corn On The Cob
To enjoy the sweetest, most tender corn on the cob, follow these tips:
- Choose fresh ears with bright green husks and golden brown silk.
- Peel back the outer husks but leave them attached at the base.
- Remove all silk strands from the corn kernels.
- Cook in boiling water for 5-7 minutes until kernels are tender.
- For grilling, leave husks on and grill 15-20 minutes, turning occasionally.
- Season with salt, pepper, butter, or cheese for extra flavor!
Proper cooking brings out the natural sweetness in corn on the cob. The key is not to overcook it, as this leads to loss of moisture and nutrients.
Things To Look For When Buying Corn
To choose the best ears of corn, look for:
- Tightly wrapped green husks
- Plump, closely spaced kernels
- Moist light brown silk at the top
- A heavy substantial ear that feels full
- Avoid ears with dried out, faded, or damaged husks
The husk provides a good indicator of freshness. Choosing ears with vibrant husks in good condition ensures crisp, juicy kernels inside.
Storing Corn On The Cob Properly
Fresh corn has a short shelf life. For best quality, eat it within 1-2 days of purchasing. To extend freshness:
- Leave husks on until ready to cook or eat
- Refrigerate promptly in humid produce drawer
- Wrap tightly in damp paper towel if no produce drawer
- Avoid storing at room temperature
The husk and moist paper towel help retain moisture and prevent kernels from drying out. Keep ears cool until ready to cook and enjoy.
Conclusion
A 6-inch ear of corn on the cob contains about 39 grams of net digestible carbs after subtracting the 2 grams of fiber. This totals 35-50 net carbs for most average-sized ears.
Enjoying an ear of corn here and there likely won’t knock you out of ketosis immediately if following a keto diet. But regular consumption isn’t recommended as the carbs can quickly add up and inhibit ketosis.
Corn can more easily fit into a moderate low-carb diet with careful portioning. Choose smaller ears, share with others, or substitute lower carb vegetables to keep carb totals in check.
