How to Make Corn on the Cob Healthier in 2 Simple Steps

Corn on the cob is a classic summer side. It's a an incomplete protein source as well as a carbohydrate. However, it can easily become a source of high sodium and fat depending on how you dress it up.


To make corn on the cob healthier, there are two simple steps you can follow.

Make corn on the cob healthier in 2 simple steps.
Make corn on the cob healthier in 2 simple steps.

How to Make Corn on the Cob Healthier


Step 1 - Swap your butter for a plant-based spread

Instead of butter, which comes with about 7g of saturated fat per tablespoon, spread a plant-based substitute over your corn on the cob.


Plant-based spreads vary by brand, but whipped margarine can have as little as 1.7g of saturated fat, whereas butter-flavored brands like Earth Balance range from 2g-5g per tablespoon.


With the Dietary Guidelines for Americans recommending getting less than 10% of calories from saturated fat (about 22g for those on a 2,000 calorie diet; less for those with lower calorie intakes), a good heart-healthy strategy is to reduce saturated fat however possible. Why waste a third (or more) of your daily saturated fat on one condiment?


How to Choose Your Plant-Based Spread

To figure out which butter substitute to buy, look at the nutrition label while you're at the store or online before you go shopping. Compare the saturated fat in the brands your store carries to pick one lower in saturated fat.


One thing to keep is mind is that sodium levels can fluctuate in these spreads. If you're watching your blood pressure, make sure the sodium levels are less than 150mg per tablespoon (14 g).


Some popular makers of plant-based spreads you're likely to find in your local grocery store include: