Vegetable
canned white corn.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
67
PROTEIN
2.3g
CARBS
14.3g
FAT
1.2g
FIBER
2.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories67kcal—
Protein2.3g5%
Carbohydrates14.3g5%
Fiber2.0g7%
Sugar4.4g9%
Total fat1.2g2%
Saturated fat0.25g1%
Trans fat0g—
Cholesterol0mg0%
Water81.4g—
MINERALS
Sodium205mg9%
Potassium132mg3%
Calcium3.0mg0%
Iron0.27mg2%
Magnesium13mg3%
Phosphorus46mg4%
Zinc0.32mg3%
Copper0.03mg3%
Manganese0.07mg3%
Selenium0.70µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C1.8mg2%
Vitamin D0µg0%
Vitamin E0.09mg1%
Vitamin K0µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.09mg7%
Niacin (B3)1.0mg6%
Pantothenic acid (B5)0.21mg4%
Vitamin B60.04mg2%
Folate (B9)39µg10%
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 cup164g
1 tablespoon10.3g
1 teaspoon3.4g
1 ml0.7g
1 liter683.3g
HEALTH BENEFITS
Why eat it.
- ✓Good source of dietary fiber, which supports digestive health and can help manage blood sugar levels.
- ✓Contains antioxidants such as lutein and zeaxanthin, which are beneficial for eye health and may reduce the risk of age-related macular degeneration.
- ✓Provides essential minerals like magnesium and phosphorus, important for bone health and energy production.
- ✓A convenient and affordable source of complex carbohydrates for sustained energy.
COOKING TIPS
In the kitchen.
- 1Drain and rinse canned corn before use to significantly reduce its sodium content.
- 2Add to soups, chilis, or casseroles near the end of the cooking time to simply heat through without becoming overcooked and mushy.
- 3For a quick side dish, sauté drained corn in butter or olive oil with seasonings like black pepper, paprika, or fresh herbs.
- 4Can be blended or pureed to create creamed corn, a base for creamy soups, or added to cornbread batter for extra moisture and texture.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry place, such as a pantry, for up to 2-5 years, checking the best-by date.
- Once opened, transfer leftover corn to an airtight glass or plastic container and refrigerate for up to 3-4 days.
FAQ
Frequently asked questions.
Is canned white corn healthy?
Yes, canned white corn is a healthy addition to most diets. it is a good source of dietary fiber for digestion and contains antioxidants like lutein and zeaxanthin which support eye health. It also provides essential minerals such as magnesium and phosphorus for bone strength.
How many calories and carbohydrates are in canned white corn?
A 100g serving of canned white corn contains approximately 67 calories and 14.34g of carbohydrates. It is considered a complex carbohydrate source, providing sustained energy throughout the day.
Is canned white corn gluten-free and vegan?
Naturally, canned white corn is both gluten-free and vegan. However, always check the label for added ingredients like butter, flavorings, or thickeners that might contain animal products or gluten-containing additives.
Is canned white corn keto-friendly?
Canned white corn is generally not considered keto-friendly because it is relatively high in starch and carbohydrates. With over 14g of carbs per 100g, it can easily exceed the daily carb limits for those on a strict ketogenic diet.
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. Taste-wise, white corn is often described as having a slightly milder and sweeter flavor profile compared to the more robust taste of yellow corn.
Should I rinse canned white corn before using it?
It is highly recommended to drain and rinse canned white corn before use. Rinsing helps remove excess sodium used during the canning process and clears away the starchy liquid, resulting in a cleaner taste and better texture.
How do you cook or prepare canned white corn?
Canned white corn is pre-cooked, so it only needs to be heated. You can sauté it in a pan with a little butter or oil for 3-5 minutes, microwave it in a covered dish, or toss it directly into soups, stews, and salads.
How long does canned white corn last after opening?
Once opened, canned white corn should be transferred from the metal can to an airtight glass or plastic container. It will stay fresh in the refrigerator for approximately 3 to 4 days.
Can I substitute canned white corn for fresh or frozen corn?
Yes, canned white corn is an excellent 1:1 substitute for fresh or frozen corn in most recipes like salsas, chowders, and casseroles. Just ensure it is well-drained to prevent the extra moisture from affecting the dish's consistency.
Is canned white corn good for weight loss?
Canned white corn can be part of a weight loss diet because its high fiber content helps you feel full for longer. However, because it is a starchy vegetable, it should be consumed in moderation as part of a balanced intake of lower-calorie leafy greens.
