National Corn on the Cob Day: June 11

No barbeque is complete without biting into a fresh, locally grown ear of corn on the cob – a classic summer food! While the nutrition content of an ear of corn will vary based on its size, a medium to large ear of corn (about 8 inches in length) has about 100 calories and approximately 3.5 grams of protein per serving. This same ear of corn contains about 24 grams of healthy carbohydrates, which includes about 3 grams of fiber. Corn contains resistant starch which is a type of carbohydrate that does not get digested. Instead, it ferments in your large intestine and feeds “good” gut bacteria. A medium size ear of corn has just 6 grams of natural sugar – about half of the amount found in a banana and about 1/3 of the sugar found in an apple. The yield of the corn kernels will vary per ear, but a good rule of thumb is to assume you will get about 3/4 cups of corn per ear.  

Fun fact: An average ear of corn has 800 kernels, arranged in 16 rows. There is one piece of silk for each kernel.

Corn on the cob can be prepared on the stove or in the oven, a microwave, or instant pot. However, nothing beats a piece of grilled corn on the cob. This Grilled Corn on the Cob recipe, prepared with healthy olive oil and fragrant herbs and spices, will quickly become a favorite summer side dish.

When preparing corn on the cob, be sure to make extra ears. Fresh corn kernels add flavor and freshness that can transform a simple dish: 

  • This colorful Corn Salsa is a great addition to any cookout. It is easy and quick to prepare. Serve it with some chips for a tasty appetizer, or on the side with any beef, poultry, or fish. 
  • If you are in the market for a fun and tasty salad, this Avocado Crab Salad with Corn is packed with sunny, summer ingredients. With just 158 calories and 4 grams of fiber, this salad is perfect for any backyard party. Serve over greens or grains and this dish easily becomes a perfect entree for a lazy summer meal.  
  • Add fresh corn to the fresh Garbanzo Bean and Zucchini Salad recipe. Simply dressed with olive oil and lemon juice, adding some shrimp or chicken from prepared foods will make this side dish a complete meal.  
  • This recipe for Corn Succotash is filled with some Southern food favorites like black-eyed peas and okra. It will spark up meat, chicken, or fish dinners any time of year. A 1/2 cup serving is packed with fiber and protein. 
  • If you love black beans and rice, don’t miss this Black Bean and Corn Quinoa salad. Spiced up with Mexican flavors, this flavorful side dish is also a great vegetarian taco filling. This also fits the bill if you need a gluten-free dish. 
  • Enjoy corn cut from the cob, mixed with fresh blueberries and tarragon. Add sherry vinegar and olive oil for a small salad with giant tastes and textures. 
  • Mix cut-up fresh plums and peaches tossed with fresh corn and black beans. Dress with lemon, cayenne pepper, and black salt for a colorful and tangy salad. 

There is nothing quite like the fresh, sweet taste of freshly cooked corn on the cob. No matter how it is prepared, sweet corn on the cob may be one of the most quintessential summer foods. Start off the summer right by celebrating National Corn of the Cob Day on June 11th.  

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