Healthy Corn on the Cob

This Healthy Corn on the Cob is just 166 calories for the full ear of corn, and the calories reflect the real butter in the recipe!

I have also supplied you with almost zero calorie swaps and 5 different ways to the cook corn on the cob (Grill, Microwave, Boil, Oven, & Instant Pot).

I know you’ll love this low calorie corn on the cob recipe. It’s simple and delicious!

Healthy Corn on the Cob

Ingredients in Low Calorie Corn on the Cob

I love the taste of corn on the cob and real butter. Butter is great, in that you just need a tiny bit to get lots of flavor. So in this recipe I cut it down to just enough to flavor and get the salt to stick.

But I have also supplied you with butter and salt alternatives below so you can cut calories even more, or make a ow sodium recipe.

Shopping List for Skinny Corn on the Cob:

• Ears of corn 
• Butter
• Salt and Pepper

Healthy Butter and Salt Replacements:

• Lime and Cilantro – I like to use lime juice and cilantro for a super low calorie and sodium ear of corn
• Lemon and Parmesan – Try lemon juice, chopped parsley, and a small sprinkling of parmesan for a salty kick

How to Make Low Calorie Corn on the Cob

With so many ways to make corn on the cob, you can enjoy this low calorie side dish anytime, with whatever equipment you want to use.

How to Make Skinny Corn on the Cob:

Grilled Corn on the Cob:

1. Preheat grill on high and heat for 10 minutes.
2. Add shucked corn and cook, turning often, until charred all over, about 10 minutes.

Microwaved Corn on the Cob:

1. Wrap the each ear of corn in a moist paper towel, and place on a microwave safe plate.
2. Cook in the microwave for 5 minutes. Carefully remove paper towel.

Boiled Corn on the Cob:

1. Bring 1 gallon of water to a boil over medium heat.
2. Add the shucked corn on the cob.
3. Cover and return to a boil for 5-7 minutes.
4. Remove the corn on the cob from the hot water with thongs.

Instant Pot Corn on the Cob:

1. Add 1 cup of cold water and trivet in the Instant Pot.
2. Add ears of corn to the Instant Pot.
3. Close the lid and cook on high pressure for 1 – 2 minutes.
4. Quick Release and serve.

Oven Roasted Corn on the Cob:

1. Preheat oven to 425 degrees.
2. Top each hulled cob of corn with butter and salt, or desired seasoning and wrap individually in aluminum foil.
3. Place foil-wrapped corn cobs on a baking sheet.
4. Bake until soft, 20-25 minutes, turning once halfway through cook time.
5. Remove corn from foil.

Healthy Corn on the Cob Recipes

This low calorie corn on the cob is just 166 calories for the full ear of corn, and can be made on the grill, microwave, stovetop, oven, and Instant Pot.

Nutrition and Calories in Corn on the Cob

The calories in corn on the cob are 132 calories, without any butter or seasoning.

I love butter, and you only need a tiny bit to infuse your corn with flavor. So I keep my cob corn calories low by only using 1 teaspoon.

Tips Cut Calories for Corn on the Cob:

1. Cut the corn cobs in half, then you’ll only have eaten 83 calories.
2. Lower corn on the cob calories by eliminating butter, and making them the oven method. Sprinkle on your favorite spice blend instead of salt and you won’t even miss the butter!
3. Serve your corn on the cob with a salad instead of a bread carb.

Here are the cob of corn calories and nutrition for the Healthy Corn on the Cob Recipe above:

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Article History:

• Originally written and published July 16, 2020 by Audrey Johns
• Updated on September 25, 2023 by Audrey Johns