grain1 recipes
whole kernel corn, canned.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
72
PROTEIN
2.4g
CARBS
16g
FAT
0.70g
FIBER
2.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories72kcal—
Protein2.4g5%
Carbohydrates16g6%
Fiber2.7g10%
Sugar3.5g7%
Total fat0.70g1%
Saturated fat0.10g1%
Cholesterol0mg0%
Water79g—
MINERALS
Sodium230mg10%
Potassium190mg4%
Calcium2.0mg0%
Iron0.50mg3%
Magnesium26mg6%
Phosphorus70mg6%
Zinc0.40mg4%
Copper0.05mg6%
Manganese0.10mg4%
Selenium0.50µg1%
VITAMINS
Vitamin A10µg1%
Vitamin C3.0mg3%
Vitamin E0.10mg1%
Vitamin K0.30µg0%
Thiamin (B1)0.09mg8%
Riboflavin (B2)0.05mg4%
Niacin (B3)1.7mg11%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.06mg4%
Folate (B9)25µg6%
%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 cup0.6g
1 tablespoon6.7g
1 teaspoon20g
1 oz3.5g
1 lb0.2g
1 ml133.3g
1 liter0.1g
HEALTH BENEFITS
Why eat it.
- ✓Good source of dietary fiber, aiding digestion and promoting gut health.
- ✓Contains antioxidants like ferulic acid, which may help protect cells from damage.
- ✓Provides essential B vitamins (Thiamin, Niacin, Folate) important for energy metabolism.
- ✓Naturally gluten-free, suitable for individuals with gluten sensitivity.
- ✓Rich in lutein and zeaxanthin, beneficial for eye health.
COOKING TIPS
In the kitchen.
- 1Drain and rinse canned corn before use to reduce sodium content if desired.
- 2Add directly to salads, salsas, soups, stews, or casseroles for quick preparation.
- 3Sauté with butter and herbs for a simple side dish, or roast for a sweeter flavor.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dry place away from direct sunlight.
- Once opened, transfer unused corn to an airtight container.
- Refrigerate opened corn and consume within 3-4 days for best quality.
FAQ
Frequently asked questions.
Is canned whole kernel corn healthy?
Yes, canned corn is a nutritious vegetable that provides dietary fiber, B vitamins, and essential antioxidants like lutein and zeaxanthin. It supports digestive health and eye health while being naturally low in fat. For the healthiest option, look for varieties with 'no salt added'.
How many calories and carbs are in canned corn?
A 100g serving of canned whole kernel corn contains approximately 72 calories and 16g of carbohydrates. It also provides about 2.4g of protein and a very low fat content of 0.7g, making it a moderate-energy grain-based vegetable.
Is canned corn gluten-free?
Yes, corn is naturally gluten-free. Canned whole kernel corn is safe for individuals with celiac disease or gluten sensitivities, provided no gluten-containing additives were used during the canning process.
Is canned corn keto-friendly?
Canned corn is generally not considered keto-friendly because it is relatively high in starch and carbohydrates. With 16g of carbs per 100g, even a small serving can take up a significant portion of a daily ketogenic carb limit.
Do I need to cook canned corn before eating it?
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 briefly in a microwave or on a stovetop if you prefer it warm.
Should I drain and rinse canned corn?
Draining and rinsing canned corn is highly recommended to reduce the sodium content by up to 40%. Rinsing also removes the thick, starchy canning liquid, resulting in a cleaner taste and better texture for your recipes.
Is canned corn as nutritious as fresh corn?
Canned corn is very similar in nutrition to fresh corn and even contains higher levels of certain antioxidants like ferulic acid, which are released during the heating process. While some Vitamin C may be lost during canning, the fiber and mineral content remain largely intact.
How long does canned corn last once opened?
Once opened, canned corn should be transferred from the tin can to an airtight glass or plastic container. It will stay fresh in the refrigerator for approximately 3 to 4 days.
Can I freeze leftover canned corn?
Yes, you can freeze leftover canned corn. Drain the kernels thoroughly and place them in a freezer-safe bag or container; they will maintain good quality for up to 2 to 3 months.
How do I know if canned corn has gone bad?
Discard the corn if it has a sour smell, a slimy texture, or if you see any mold. Additionally, never consume corn from a can that is bulging, leaking, or severely dented, as this may indicate bacterial contamination.
RECIPES
Cook with whole kernel corn, canned.
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