Vegetable
canned vacuum packed white corn.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
86
PROTEIN
2.7g
CARBS
19g
FAT
1.2g
FIBER
2.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories86kcal—
Protein2.7g5%
Carbohydrates19g7%
Fiber2.4g9%
Sugar3.2g6%
Total fat1.2g2%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol0mg0%
Water76g—
MINERALS
Sodium280mg12%
Potassium218mg5%
Calcium2.0mg0%
Iron0.50mg3%
Magnesium26mg6%
Phosphorus77mg6%
Zinc0.40mg4%
Copper0.05mg6%
Manganese0.16mg7%
Selenium0.60µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C4.8mg5%
Vitamin D0µg0%
Vitamin E0.07mg0%
Vitamin K0.30µg0%
Thiamin (B1)0.09mg8%
Riboflavin (B2)0.06mg5%
Niacin (B3)1.7mg11%
Pantothenic acid (B5)0.70mg14%
Vitamin B60.05mg3%
Folate (B9)42µg11%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup210g
1 tablespoon13.1g
1 teaspoon4.4g
1 ml0.9g
1 liter875g
HEALTH BENEFITS
Why eat it.
- ✓Good source of dietary fiber, which supports digestive health and promotes satiety.
- ✓Contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health and may reduce the risk of age-related macular degeneration.
- ✓Provides essential minerals such as magnesium and phosphorus, important for bone health and energy production.
- ✓A source of B vitamins, including niacin and thiamin, which help convert food into energy.
COOKING TIPS
In the kitchen.
- 1Since it is pre-cooked, it only needs to be heated through. Add it at the end of cooking for soups, stews, and chili.
- 2Drain well before adding to salads, salsas, or dips to avoid excess moisture.
- 3For enhanced flavor, sauté the drained corn in butter or olive oil until lightly caramelized before using as a side dish or topping.
- 4Can be blended into creamy soups or sauces as a thickening agent and to add natural sweetness.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, dry place like a pantry at room temperature for up to 3-5 years.
- Once opened, transfer the corn to an airtight glass or plastic container and refrigerate for up to 3-4 days.
FAQ
Frequently asked questions.
Is canned vacuum-packed white corn healthy?
Yes, it is a nutritious vegetable that provides dietary fiber for digestive health and antioxidants like lutein and zeaxanthin for eye health. It also contains essential B vitamins and minerals like magnesium, though it is best to choose 'no salt added' versions to manage sodium intake.
How many calories and carbohydrates are in canned white corn?
A 100g serving of canned white corn contains approximately 86 calories and 19g of carbohydrates. It also provides about 2.7g of protein and 1.2g of fat, making it a moderate-energy starchy vegetable.
Is canned white corn gluten-free and vegan?
Plain canned white corn is naturally both gluten-free and vegan. However, always check the label for additives, as some brands may include flavorings or sauces that contain animal products or gluten-containing thickeners.
Is canned white corn keto-friendly?
No, canned white corn is generally not keto-friendly due to its high starch content. With 19g of carbohydrates per 100g, even a small serving can significantly impact the daily carb limit of a ketogenic diet.
Do I need to cook canned vacuum-packed white corn?
No, canned corn is pre-cooked during the canning process and is safe to eat directly from the can. You can serve it cold in salads or heat it quickly in a microwave or on the stovetop if you prefer it warm.
What is the difference between white corn and yellow corn?
The primary difference is the pigment; yellow corn contains beta-carotene (Vitamin A), while white corn does not. White corn kernels are often smaller and tend to be slightly sweeter and more tender than yellow corn.
What does 'vacuum-packed' mean for canned corn?
Vacuum-packed corn is processed with very little water or brine in the can. This method helps preserve the natural crispness, texture, and flavor of the kernels better than traditional canning methods where the corn is submerged in liquid.
How should I store leftover canned white corn?
Once opened, you should transfer the corn from the metal can into an airtight plastic or glass container. Store it in the refrigerator and consume it within 3 to 4 days for the best quality and safety.
Can I freeze canned white corn after opening?
Yes, you can freeze leftover canned corn. Drain any remaining liquid, place the kernels in a freezer-safe bag or container, and store for up to 2-3 months; the texture may be slightly softer once thawed.
Is canned white corn good for weight loss?
Canned white corn can be part of a weight loss diet because its fiber content promotes satiety, helping you feel full longer. However, because it is a starchy vegetable with 86 calories per 100g, it should be eaten in moderation compared to non-starchy vegetables like spinach or broccoli.
