An ear of corn still on the stalk

Barbara Worley, FACS Agent, UGA Extension Forsyth County

Corn is a delicious and nutrient dense food that’s used as food for humans and animals throughout the world. Fresh corn is 74% water and has 96 calories per ear. Canned corn has 133 calories per cup. A 1 cup serving of corn provides 5 grams of protein and 4 grams of fiber. Free from saturated fat and sodium, corn is a good source of vitamins A and C, and provides lutein and zeaxanthin, two carotenoids that improve vision. 

When selecting fresh corn, look for bright green, tight husks and plump kernels. Because sugars in sweet corn begin converting to starch as soon as it is picked, refrigerate fresh ears as soon as possible and cook them within two days of purchase.

Corn can be boiled, grilled, roasted, sautéed, or simmered.  To boil, strip the husk and silk and trim the stems. Cook in unsalted boiling water – salt toughen kernels – until tender.

To freeze, shuck, remove silks, trim ends, wash and then water blanch (7 minutes for small ears, 9 minutes for medium, 11 minutes for large). Chill in ice water the same number of minutes. Drain and then wrap ears separately, or put several in a freezer (not storage) bag.  

Corny Facts

  • For every kernel of corn on the cob, there is one strand of silk.
  • An ear of corn has an average of 16 rows with 800 kernels.
  • Corn can be made into fuel, abrasives, solvents, charcoal, animal feed, bedding for animals, insulation, adhesives, and other useful materials.
  • Corn is produced on every continent of the world except Antarctica.

Summer Corn Salad

2 Ears Fresh Corn in husk                                          1 Tablespoon light mayonnaise

¼ c Red Bell Pepper, chopped                                    1 ½ teaspoon cilantro

½ c shelled edamame                                                  2 scallions, chopped white and green parts

1 Tablespoon Rice Wine Vinegar                              Salt and pepper

Keeping the husks attached, peel them back in sections on each ear of corn. Remove the silk, then fold husks back over the corn. Soak in cold water for 5 to 10 minutes.

Preheat one grate of a well-oiled grill or stove-top grill pan to medium-high. Place the corn, still covered by the husk, on the medium-high grate. Cook for 3 minutes, turn to the other side, and cook for 3 minutes. Remove corn and turn the grill heat to high. Peel back the husk and return the corn to the grate for 5-7 minutes, turning as needed to mark and lightly char all sides.  Cut the kernels from the cob and place in a medium bowl. Add the remaining ingredients. Season with salt and pepper to taste. Cover and chill until ready to serve.

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