Is corn on the cob keto friendly? – Calories, Nutrition and Keto Recipes

Is corn on the cob Keto-Friendly?

Unfortunately, corn on the cob is not considered keto-friendly due to its high carbohydrate content. The ketogenic diet is a very low carbohydrate diet that requires you to cut out most starches and sugars, which includes corn.

Nutritional Facts About corn on the cob

Corn, although high in carbs, is packed with beneficial nutrients. It has a high fiber content, which promotes good digestive health. It also serves as a good source of essential vitamins, including vitamin C, B vitamins, magnesium and potassium.

Nutrition	Per 100 Grams	Per 1 Oz
Calories	86	24
Carbs	19g	5g
Sugar	4g	1g
Protein	3g	1g
Fat	1g	0.3g
Impact on Ketosis	High	High

What is the Average Weight?

The weight of a typical cob of corn can vary, but on average it usually weighs around 250 grams (or 8.8 ounces).

Additional Information About corn on the cob

Besides its nutritional facts, corn on the cob also offers a unique flavor and texture that is enjoyed by many. It can be prepared using a variety of methods, including boiling, grilling, and roasting. The sweet taste pairs well with a variety of flavors, from savory to spicy.

Other Foods To Match With

Corn on the cob pairs well with many classic barbecue foods, like grilled chicken, burgers, and steak. It’s also a common pairing with seafood, like shrimp and lobster. Its sweetness and crunch make it an excellent side for hearty and spicy foods, like chili and fajitas. Additionally, it can be matched with other veggies for a healthy, balanced meal.

8 Famous Keto-Friendly Dishes To Try

Before giving out the recipes, it is important to understand that corn on the cob is not usually considered keto-friendly due to its relatively high carb content. A medium-sized ear of corn has about 21 grams of carbs, which is over the daily limit for a strict keto diet. However, there are many ways to enjoy similar flavor profiles to corn while still adhering to a keto diet. Let’s explore some of these recipes.

1. Cauliflower “Corn” on the Cob

This recipe uses cauliflower instead of corn to create a low-carb dish. It’s cooked in turmeric and chicken broth, which imparts the yellow hue and savory flavor typically associated with corn on the cob. Butter and selected herbs are added for authenticity and flavor enhancement.

2. Keto Cornbread

While it doesn’t contain actual corn or cob, keto cornbread uses ingredients like almond flour, eggs, butter, and sweeteners to recreate the texture and taste of traditional cornbread. It’s a fantastic side dish with chili or salad.

3. Zucchini Corn on the Cob

Swap your corn on the cob for zucchini! This recipe uses zucchini shaped like corn on the cob, smothered in a tasty garlic butter. The zucchini provides a similar crunch and texture to corn and pairs well with grills.

4. Keto Corn Dogs

With a base of low-carb almond flour, this recipe provides a fun, keto-friendly alternative to traditional corn dogs. The batter contains eggs, cream, and cheese, delivering a delicious flavor profile that’s very close to the original.

5. Baby Corn Stir Fry

Although not as low in carbs as other vegetables, baby corn is a better option than regular corn on keto diet. This quick stir fry with garlic, peppers, and soy sauce makes for a flavorful side.

6. Keto Popcorn Chicken

Despite the name, no corn kernels are involved in this popcorn chicken recipe. Instead, almond flour and parmesan create a delicious, crispy coating, making it a perfect keto snack or appetizer.

7. Cheese and Jalapeno Faux Cornbread

This recipe replaces traditional cornmeal with almond flour for a low-carb twist on Southern comfort food. The jalapenos add a spicy kick while the cheese emulates the creamy texture of corn.

8. Cauliflower “Cornbread” Stuffing

Perfect for turkey dinners or as a side dish, this recipe uses cauliflower and almond flour to mirror the taste and texture of traditional cornbread stuffing. The added poultry seasoning, celery, and onions gives it a warm, familiar flavor.

Frequently Asked Questions about corn on the cob and Keto

Is corn on the cob keto-friendly?

No, corn on the cob is generally not considered keto-friendly. The ketogenic diet emphasizes low-carb and high-fat foods. Corn is high in carbohydrates, with a medium-sized corn on the cob containing around 29 grams of carbs. This is above the daily amount of net carbs typically recommended for individuals following a ketogenic diet, which is usually under 20 grams per day.

Why is Corn on the Cob not Recommended for a Keto Diet?

Corn on the cob is not recommended for a keto diet as it is a high glycemic index food, meaning it can significantly raise blood sugar levels. Increased blood sugar levels can interfere with your ability to enter ketosis, the metabolic state that is the goal of the ketogenic diet.

What are the Nutritional Facts of Corn on the Cob?

A medium-sized corn on the cob (about 100 grams) contains approximately 96 calories. It comprises around 21 grams of carbohydrates, about 3 grams of which is dietary fiber, 3 grams of protein and 1 gram of fat. It also includes small amounts of vitamins A, B, E, and K, as well as several minerals like magnesium, potassium, and zinc.

Are there any Low Carb Alternatives to Corn on the Cob?

Yes, there are many low carb alternatives to corn on the cob. Green vegetables are a good option as they generally have fewer carbs and offer a good source of fiber, which can help to satisfy your appetite. Some low-carb alternatives include spinach, zucchini, broccoli, cauliflower, and cabbage.

Are there any Keto-friendly Corn Substitutes for Recipes?

While there’s no perfect substitute for corn’s unique taste and texture, vegetables like cauliflower, broccoli, and zucchini can often be used instead in many recipes. For instance, mashed cauliflower can be used as a substitute for creamed corn, and zucchini can be a stand-in for corn in salads or stews. Celebratory, this can help to incorporate beneficial nutrients and keep the dish low-carb and keto-friendly.

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