Elote
Moderate nutritional value
Mexican grilled corn on the cob with mayonnaise, cotija and chili.
Elote is Mexican street corn: whole ears grilled until charred, brushed with mayonnaise and crema, rolled in salty cotija cheese and dusted with chili powder, with lime to squeeze over. One ear, about 160 g of kernels and toppings, has around 265 kcal, 16 g fat (5 g saturated) and 4 g fiber. Using crema alone or half the mayonnaise trims the fat noticeably.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.9g | 8.8% |
| Fat | 10g | 14.3% |
| Carbs | 17g | 5.7% |
| Simple Sugars | 5.95g | Estimate |
| Complex Carbs | 8.75g | Estimate |
| Fiber | 2.3g | 9.2% |
| Water | 67g | 2.7% |
| Calories | 166 | 7.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.2 | g | 16.0% |
| Monounsaturated | 2.51 | g | 10.0% |
| Polyunsaturated | 3.73 | g | 28.7% |
| Omega-3 | 1.119 | g | Estimate |
| Omega-6 | 2.611 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.99 | mg |
| Vitamin E | 0.34 | mg |
| Selenium | 2.61 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 34.5 | mcg | 3.8% |
| vitamin B1 | 0.13 | mg | 10.8% |
| vitamin B2 | 0.109 | mg | 8.4% |
| vitamin B3 | 1.24 | mg | 7.8% |
| vitamin B6 | 0.056 | mg | 3.3% |
| vitamin B9 | 29.1 | mcg | 7.3% |
| vitamin B12 | 0.242 | mcg | 10.1% |
| vitamin C | 4.99 | mg | 5.5% |
| vitamin D | 0.063 (3 IU) | mcg | 0.4% |
| vitamin E | 0.342 | mg | 2.3% |
| vitamin K | 12.8 | mcg | 10.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 87.5 | mg | 8.8% |
| iron | 0.493 | mg | 2.7% |
| magnesium | 35.7 | mg | 8.9% |
| phosphorus | 152 | mg | 21.7% |
| potassium | 258 | mg | 9.9% |
| sodium | 197 | mg | 8.6% |
| zinc | 0.791 | mg | 7.2% |
| copper | 0.074 | mg | 8.2% |
| manganese | 0.141 | mg | 6.1% |
| selenium | 2.61 | mcg | 4.7% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 143 | mg | 20.4% | 150% |
| Isoleucine | 216 | mg | 15.4% | 120% |
| Leucine | 495 | mg | 18.1% | 136% |
| Lysine limiting | 265 | mg | 12.6% | 92% |
| Methionine | 144 | mg | 13.7% | 105% |
| Phenylalanine | 461 | mg | 26.3% | 188% |
| Threonine | 185 | mg | 17.6% | 124% |
| Tryptophan | 42 | mg | 15.0% | 106% |
| Valine | 292 | mg | 16.0% | 122% |
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Recipe
See full recipeIngredients
- Corn on the cob, husked 4 ears (about 500 g kernels)
- Mayonnaise 3 tbsp (42 g)
- Mexican crema or sour cream 2 tbsp (30 g)
- Cotija cheese, finely crumbled 60 g
- Chili powder (ancho or piquin) 1 tsp (2 g)
- Lime 1, cut into wedges
- Fresh cilantro, finely chopped 2 tbsp (2 g)
Instructions
- 1
Heat a grill or grill pan to medium-high, about 220C.
- 2
Grill the corn for 10-12 minutes, turning every few minutes, until the kernels are tender and charred in spots.
- 3
Stir together the mayonnaise and crema in a small bowl, and spread the cotija on a plate.
- 4
While the corn is hot, brush each ear all over with the mayonnaise mixture.
- 5
Roll the ears in the cotija, pressing so the cheese sticks, and sprinkle with chili powder and cilantro.
- 6
Serve right away with lime wedges to squeeze over the corn.