Corn, sweet, white, canned, whole kernel, drained solids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are tender, sun-yellow kernels of sweet white corn, harvested at peak ripeness and preserved in their own brine. They offer a distinct, satisfying pop when bitten, releasing a burst of sweet, milky juice. Nutritionally, they are a light, energy-dense carbohydrate source with minimal fat.
Calorie split: 12% protein · 74% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People adore it for its reliable, sunny sweetness and crisp-tender texture that brightens any dish. Its incredible versatility—from salads to salsas to casseroles—makes it a beloved staple in countless cuisines.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the high glycemic index, which can cause rapid blood-sugar spikes, making portion control key for diabetics. Canned varieties are often high in sodium, so rinsing under water can reduce salt content by up to 40%. Always check labels for added sugars.
Key benefits
- Provides quick, accessible energy from natural sugars and starches.
- Contains dietary fiber to support digestive regularity.
- Source of essential minerals like phosphorus and magnesium.
- Low in fat and cholesterol-free.
- Convenient, shelf-stable vegetable option for year-round use.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single ear of corn has an even number of rows, almost always 16, and each silk strand connects to exactly one kernel.
Full nutrition (USDA data · scales with serving)
| Water | 81.4 g |
| Energy | 67.0 kcal |
| Energy | 280 kj |
| Protein | 2.3 g |
| Total lipid (fat) | 1.2 g |
| Ash | 0.75 g |
| Carbohydrate, by difference | 14.3 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 4.4 g |
| Sucrose | 3.9 g |
| Glucose | 0.28 g |
| Fructose | 0.18 g |
| Lactose | 0.00 g |
| Maltose | 0.08 g |
| Galactose | 0.00 g |
| Starch | 8.1 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 |
| Manganese, Mn | 0.07 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 1.8 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.0 mg |
| Pantothenic acid | 0.21 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 39.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 39.0 ug |
| Folate, DFE | 39.0 ug |
| Choline, total | 17.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 1.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 40.0 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.31 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.26 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.90 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| 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 15:0 | 0.00 g |
| SFA 16:0 | 0.19 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.04 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.37 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 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 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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 | 0.02 g |
| Threonine | 0.07 g |
| Isoleucine | 0.07 g |
| Leucine | 0.28 g |
| Lysine | 0.21 g |
| Methionine | 0.05 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.11 g |
| Tyrosine | 0.09 g |
| Valine | 0.11 g |
| Arginine | 0.10 g |
| Histidine | 0.06 g |
| Alanine | 0.18 g |
| Aspartic acid | 0.16 g |
| Glutamic acid | 0.45 g |
| Glycine | 0.08 g |
| Proline | 0.29 g |
| Serine | 0.13 g |
FAQ
What's the difference between white and yellow canned corn?
White sweet corn varieties (like Silver Queen) are bred for a higher sugar content and a more delicate, milky flavor compared to standard yellow corn. Nutritionally, they are very similar.
Do I need to cook canned corn before eating it?
No, it's fully cooked during the canning process. You can eat it straight from the can, but heating it briefly in a pan or microwave improves its flavor and texture for most dishes.
How can I reduce the sodium in canned corn?
Simply pour the corn into a colander and rinse thoroughly with cool water for about a minute. This can wash away a significant portion of the added salt.
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 0.67 kcal/g · 14% calories from protein · 2.0 g fiber · 4.4 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: 1.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.