Corn, canned, cooked, no added fat
Common food
Photo: Wikipedia
Canned sweet corn is a pantry staple of plump, golden kernels that offer a satisfyingly sweet flavor and a tender, slightly crisp bite. Nutritionally, it's a low-calorie, high-fiber carbohydrate source, providing a quick energy boost with minimal fat. Its convenience and consistent taste make it a reliable addition to countless meals, from salads to salsas.
💚 Why it's loved
People adore canned corn for its sweet, comforting flavor and the way it effortlessly adds a pop of color and texture to any dish. It's a nostalgic ingredient that evokes memories of family meals and summer barbecues, valued for its versatility in both savory and sweet preparations.
⚠️ Watch-outs & how to enjoy it better
The natural sugars in corn can cause blood-sugar spikes, and some canned varieties may contain added sodium. To mitigate this, pair it with protein (like beans or chicken) or healthy fats (like avocado or olive oil) to slow sugar absorption, and choose low-sodium or no-salt-added options when possible.
Key benefits
- Good source of dietary fiber for digestive health
- Low in fat and calories, suitable for weight management
- Provides natural sugars for quick energy
- Contains antioxidants like lutein and zeaxanthin
- Convenient, shelf-stable, and ready to eat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single ear of corn can have up to 800 kernels arranged in an even number of rows, typically 16 or 18, and each silk thread corresponds to one kernel.
Full nutrition (scales with serving)
| Water | 81.4 g |
| Energy | 67.0 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 14.3 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 4.4 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.27 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 46.0 mg |
| Potassium, K | 132 mg |
| Sodium, Na | 205 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 1.6 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.0 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 37.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 37.0 ug |
| Folate, DFE | 37.0 ug |
| Choline, total | 17.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 20.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 695 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.24 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 | 0.19 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.37 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.37 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:3 | 0.02 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 |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is canned corn as nutritious as fresh corn?
Yes, canned corn retains most of its nutrients, including fiber and vitamins, though some water-soluble vitamins like vitamin C may be slightly reduced during processing. It's a convenient and affordable alternative to fresh corn.
How can I reduce the sodium in canned corn?
Choose 'no salt added' or 'low sodium' varieties, and rinse the corn thoroughly under cold water before using to remove excess sodium.
Can canned corn be used in baking?
Absolutely! Canned corn is a key ingredient in cornbread, corn pudding, and even sweet corn muffins, adding moisture and natural sweetness.