Healthy Corn on the Cob: How to Make It
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How to Cook It: Healthy Corn on the Cob

Adding a few nutrient-dense ingredients (and swapping out other go-tos) can make this classic summer food better for your heart.

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2 Healthy Corn on the Cob Toppings

Everyday Health staff nutritionist, Kelly Kennedy, RDN, shows you 2 healthy ways to step up your corn on the cob.
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Published on August 30, 2024
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Corn is a favorite food at street fairs and backyard barbecues alike. And while tasty, the usual way this veggie is prepared — slathered in butter and sprinkled with salt — isn’t a friend to the heart. (Those extras can increase cholesterol levels and blood pressure.) But by making a few simple adjustments to your corn on the cob, you can enjoy all the nutritional benefits this quintessential summer food has to offer, all the while satisfying your taste buds by bringing out its natural sweetness.

Rethink Your Corn Cooking Method

Boiling is one of the most common ways to cook corn on the cob. When you boil your corn, use just a few inches of water. This allows the corn to be steamed rather than boiled in a large amount of water. While this may seem like a minor detail, steaming rather than boiling your veggies (corn included), reduces the amount of water-soluble vitamins (like vitamin C) that get lost during cooking.

Grilling is another healthy cooking method that doesn’t require any added fat or salt. It can even be a low-maintenance way of preparing corn because you can cook it right in the husks.

Choose Healthier Toppings for Your Corn

In place of saturated fat–packed butter, top your corn with a drizzle of extra-virgin olive oil. You’ll get the same creamy texture and a dose of heart-healthy monounsaturated fats and antioxidants.

 Add a dose of protein by seasoning plain Greek yogurt with lime juice and a dash of salt for a flavor-packed corn topping.

Try This Healthier Corn on the Cob Recipe

Here’s a delicious grilled corn recipe for inspiration.

elote esquites mexican street corn
Adobe Stock

Grilled Mexican Street Corn (Elotes)

Mexican street corn is a grilled corn dish that is known for its irresistibly delicious flavor combinations. Traditionally made with sour cream and mayonnaise, this healthier version subs in plain Greek yogurt for an added boost of protein and probiotics without all of the unhealthy saturated fat. The flavor won’t disappoint!

contains  Dairy

SERVES

6

CALORIES PER SERVING

112

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Reyna Franco, RDN, CSSD

PREP TIME

5 min

COOK TIME

15 min

TOTAL TIME

20 min

Ingredients

6 ears of corn, silks removed, husks intact
½ cup plain, nonfat Greek yogurt
2 limes, juiced (reserve the zest from 1 lime)
1 clove garlic, minced (optional)
½ tsp kosher salt
¼ tsp ground chili powder
¼ cup crumbled cotija or feta cheese
½ cup fresh cilantro, roughly chopped
Lime wedges, for serving (optional)

Directions

1

If desired, soak the corn (husks on) for 20 minutes before starting.

2

In a small bowl, whisk together the yogurt, lime zest, lime juice, garlic (if using), and salt to create a crema. Thin with water as desired. When the corn is done cooking, carefully peel back the husk and brush the crema evenly over each cob.

3

Sprinkle each cob with chili powder, cheese, and cilantro. Serve with lime wedges if desired.

Nutrition Facts

Amount per serving

Serving size1 ear of corn

calories

112

total fat

3g

saturated fat

1.1g

protein

6g

carbohydrates

20g

fiber

2.5g

sugar

3.8g

added sugar

0g

sodium

188mg

Tips

For another flavor option, top your grilled corn with fresh salsa.

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Reyna-Franco-bio

Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...

See full bio

Kelly Kennedy, RDN, LDN

Author

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal...

See full bio
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EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Lee S et al. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Food Science and Biotechnology. April 2018.
  2. LeWine HE. Is extra-virgin olive oil extra health? Harvard Health Publishing. July 22, 2024.