Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Canned succotash is a classic American staple of sweet whole-kernel corn and tender baby lima beans, simmered together in a light, savory broth. It offers a comforting, starchy chew with a balanced, mild sweetness. Nutritionally, it's a low-calorie, high-fiber side that provides plant-based protein without added fat.
💚 Why it's loved
People love it for its nostalgic, homestyle comfort and the delightful contrast between the pop of corn and the creamy texture of limas. It's a versatile, ready-to-use base that can be served simply or elevated with herbs and spices.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its potential for added sodium in the canning liquid, which can be significant. To counteract this, rinse the succotash thoroughly under cold water before use. For those monitoring blood sugar, its high carbohydrate content means it should be paired with a lean protein (like chicken or fish) or healthy fat (like a drizzle of olive oil) to create a more balanced meal and blunt glycemic response.
Key benefits
- Excellent source of dietary fiber (2.6g per 100g)
- Good plant-based protein source (2.6g per 100g)
- Very low in fat (0.49g per 100g)
- Low calorie density (63 kcal per 100g)
- Contains no added sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'succotash' derives from the Narragansett word 'msíckquatash,' which referred to a boiled corn kernel dish, making it one of the few English words of Native American origin that directly describes a specific food.
Full nutrition (scales with serving)
| Water | 82.0 g |
| Energy | 63.0 kcal |
| Energy | 264 kj |
| Protein | 2.6 g |
| Total lipid (fat) | 0.49 g |
| Ash | 0.96 g |
| Carbohydrate, by difference | 14.0 g |
| Fiber, total dietary | 2.6 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.53 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 55.0 mg |
| Potassium, K | 163 mg |
| Sodium, Na | 221 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.37 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 4.6 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.64 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 32.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 32.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 146 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.09 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.08 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.10 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.10 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.11 g |
| Isoleucine | 0.15 g |
| Leucine | 0.23 g |
| Lysine | 0.15 g |
| Methionine | 0.04 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.09 g |
| Valine | 0.16 g |
| Arginine | 0.15 g |
| Histidine | 0.08 g |
| Alanine | 0.14 g |
| Aspartic acid | 0.25 g |
| Glutamic acid | 0.39 g |
| Glycine | 0.10 g |
| Proline | 0.10 g |
| Serine | 0.15 g |
FAQ
What is the difference between canned and frozen succotash?
Canned succotash is pre-cooked and preserved in a liquid (which often contains salt), making it shelf-stable and ready to heat. Frozen succotash is typically blanched and frozen raw, offering a firmer texture and more fresh-like flavor, but requires cooking and has no added sodium in the packaging.
Is canned succotash healthy?
Yes, it can be a healthy part of a diet. It's low in calories and fat, and a good source of fiber and plant protein. The main health consideration is sodium from the canning process; choosing a 'low sodium' version or rinsing it well mitigates this.
How can I improve the flavor of canned succotash?
Sauté it briefly in a pan with a little butter or olive oil, minced garlic, and fresh herbs like thyme or parsley. A pinch of smoked paprika or a dash of hot sauce can also add depth and a flavor boost.