Corn, canned, reduced sodium, cooked with butter or margarine
Common food
Photo: Wikipedia
This is sweet, golden corn kernels, tender yet with a satisfying pop, cooked in a simple butter or margarine sauce. It delivers a comforting, savory-sweet flavor profile with a smooth, rich mouthfeel. Nutritionally, it's a good source of fiber and provides a balanced mix of carbs and fats for energy.
Calorie split: 9% protein · 61% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for its inherent sweetness balanced by the savory, creamy notes of butter, making it a universally appealing side dish. Its versatility allows it to complement everything from grilled meats to spicy cuisines, and it often evokes nostalgic comfort food memories.
⚠️ Watch-outs & how to enjoy it better
The added butter or margarine increases saturated fat and calorie content, which can be a concern for some diets. The natural sugars and refined carbs can cause blood sugar spikes, and even reduced-sodium versions contain some salt. To counteract, pair it with a lean protein like chicken or fish and a non-starchy vegetable to create a more balanced meal that slows sugar absorption.
Key benefits
- Provides dietary fiber for digestive health.
- Contains antioxidants like lutein and zeaxanthin.
- Offers a convenient source of plant-based protein.
- Reduced sodium version supports heart health.
- Quick-cooking staple for meal preparation.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single ear of corn has an average of 800 kernels arranged in an even number of rows, typically 16.
Full nutrition (USDA data · scales with serving)
| Water | 79.4 g |
| Energy | 85.0 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 3.2 g |
| Carbohydrate, by difference | 14.5 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 4.3 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.38 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 49.0 mg |
| Potassium, K | 143 mg |
| Sodium, Na | 31.0 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 0.50 ug |
| Vitamin C, total ascorbic acid | 2.4 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.92 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 38.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 38.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 17.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 27.0 ug |
| Retinol | 24.0 ug |
| Carotene, beta | 20.0 ug |
| Carotene, alpha | 10.0 ug |
| Cryptoxanthin, beta | 15.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 679 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 0.56 g |
| SFA 18:0 | 0.21 g |
| Fatty acids, total monounsaturated | 0.77 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.73 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.62 g |
| PUFA 18:2 | 0.57 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 |
| Cholesterol | 4.0 mg |
Amino acid profile (per 100g)
Estimated from Succotash, (corn and limas), canned, with cream style corn — USDA does not publish this profile for Corn.
| 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 | 0.26 g |
| Glutamic acid | 0.40 g |
| Glycine | 0.10 g |
| Proline | 0.10 g |
| Serine | 0.15 g |
FAQ
Is canned corn as nutritious as fresh?
Canned corn is picked at peak ripeness and canned quickly, which preserves many nutrients like fiber and antioxidants. However, the canning process can reduce some heat-sensitive vitamins like vitamin C. The reduced-sodium and no-sugar-added varieties are the healthiest canned options.
Why is it cooked with butter or margarine?
Butter or margarine is added primarily for flavor and mouthfeel. It coats the kernels, enhancing their natural sweetness and adding a rich, savory depth that plain corn lacks. It also helps carry fat-soluble vitamins like vitamin A.
Can I use this in cold salads?
Absolutely. Canned corn is a staple in many cold salads, such as corn and black bean salad or Mexican street corn salad (esquites). Simply drain and rinse it before adding to your salad for a sweet, crunchy element.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.85 kcal/g · 10% calories from protein · 1.8 g fiber · 4.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.