Corn, sweet, yellow, canned, whole kernel, drained solids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is the classic canned sweet corn, where plump, golden kernels are pre-cooked, sealed, and ready to eat straight from the can. They offer a satisfyingly tender bite with a distinct, sunny sweetness and a pop of juicy texture. Nutritionally, it's a low-calorie, fiber-rich source of carbohydrates for quick energy.
Calorie split: 12% protein · 74% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People adore its reliable, comforting sweetness and the satisfying 'pop' of each kernel, making it a nostalgic staple. Its incredible versatility allows it to shine in everything from hearty casseroles to fresh salsas, seamlessly fitting into countless cuisines.
⚠️ Watch-outs & how to enjoy it better
The canning process often adds significant sodium, which can be a concern for those monitoring blood pressure. Its high carbohydrate content, particularly the natural sugars, can cause blood sugar spikes if eaten in large portions alone. To counteract this, rinse the kernels to reduce sodium by up to 40%, and pair it with a protein (like beans or chicken) or healthy fat (like avocado or olive oil) to slow digestion and stabilize blood sugar.
Key benefits
- Good source of dietary fiber for digestive health.
- Provides essential minerals like phosphorus and magnesium.
- Contains antioxidants like lutein and zeaxanthin for eye health.
- Convenient and shelf-stable with no preparation needed.
- Naturally low in fat and cholesterol-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The sweetness in modern sweet corn is due to a genetic mutation that prevents the sugars from converting into starch, a trait first isolated in 1902.
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 | 0.60 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 | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 20.0 ug |
| Vitamin A, IU | 46.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 695 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
Is canned corn as nutritious as fresh?
Canning can reduce heat-sensitive vitamins like vitamin C, but it often makes other nutrients like antioxidants more bioavailable. It's a nutritious and convenient option year-round.
Why is there sometimes a foamy substance in the can?
That's a harmless, starchy liquid from the corn itself. It's perfectly safe to eat, but most people prefer to drain and rinse the kernels.
Can I freeze leftover canned corn?
Yes, but the texture may become slightly softer upon thawing. It's best used in cooked dishes like soups or casseroles rather than for salads.
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.