Corn, sweet, yellow, canned, drained solids, rinsed with tap water
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is sweet yellow corn, harvested at peak ripeness, then canned and drained to preserve its signature sunny color and plump, juicy kernels. The rinsing process washes away the starchy canning liquid, leaving a clean, sweet flavor with a satisfying, slightly crisp bite. It's a convenient, low-calorie source of energy, offering a notable amount of carbohydrates for quick fuel.
💚 Why it's loved
People love it for its burst of natural sweetness and satisfying pop, making it a joyful addition to both savory and sweet dishes. Its versatility shines in everything from summer salads to hearty casseroles, embodying a taste of comfort and harvest-time abundance.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate and sugar content can cause rapid blood sugar spikes, making portion control important for those managing diabetes. The canning process often adds significant sodium, so choosing 'no salt added' versions or thorough rinsing is key. As a grain, it contains gluten-free starch but is sometimes processed in facilities with allergens; check labels if highly sensitive. To counteract blood sugar impact, pair it with protein (like beans or chicken) and healthy fats (like avocado or olive oil) in a balanced meal.
Key benefits
- Good source of quick-release energy from natural sugars and starches.
- Provides dietary fiber for digestive health.
- Contains essential minerals like phosphorus and magnesium.
- Offers plant-based protein for muscle maintenance.
- Convenient and shelf-stable for year-round use.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single ear of corn has an average of 800 kernels arranged in 16 rows, and each silk thread is attached to exactly one kernel for pollination.
Full nutrition (scales with serving)
| Water | 82.8 g |
| Energy | 64.0 kcal |
| Energy | 267 kj |
| Protein | 2.2 g |
| Total lipid (fat) | 1.4 g |
| Ash | 0.57 g |
| Carbohydrate, by difference | 13.0 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 4.1 g |
| Sucrose | 3.6 g |
| Glucose | 0.26 g |
| Fructose | 0.17 g |
| Lactose | 0.00 g |
| Maltose | 0.07 g |
| Galactose | 0.00 g |
| Calcium, Ca | 2.0 mg |
| Iron, Fe | 0.22 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 41.0 mg |
| Potassium, K | 116 mg |
| Sodium, Na | 163 mg |
| Zinc, Zn | 0.28 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.06 mg |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.78 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Fatty acids, total saturated | 0.22 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 | 0.21 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.42 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.42 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.68 g |
| PUFA 18:2 | 0.66 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.02 g |
| Threonine | 0.07 g |
| Isoleucine | 0.07 g |
| Leucine | 0.27 g |
| Lysine | 0.20 g |
| Methionine | 0.05 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.08 g |
| Valine | 0.10 g |
| Arginine | 0.09 g |
| Histidine | 0.06 g |
| Alanine | 0.18 g |
| Aspartic acid | 0.15 g |
| Glutamic acid | 0.43 g |
| Glycine | 0.08 g |
| Proline | 0.27 g |
| Serine | 0.12 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is canned corn as nutritious as fresh?
Canning can reduce some heat-sensitive vitamins like vitamin C, but it preserves most minerals, fiber, and antioxidants like lutein and zeaxanthin. The draining and rinsing process further reduces sodium and sugar from the canning liquid.
Why should I rinse canned corn?
Rinsing under tap water removes excess sodium from the brine and washes away the starchy, sugary packing liquid, resulting in a cleaner taste and better nutritional profile.
Can I eat the liquid from the can?
It's generally not recommended. The liquid is high in sodium and contains starches and sugars leached from the corn, which can make dishes overly salty or sweet.