Canned Corn — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 119 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 23 g | 8.36% |
| Fiber | 2 g | 7.14% |
| Sugars | 7 g | 14% |
| Glycemic Index | 52 | - |
| Protein | 3 g | 6% |
| Sodium | 238 mg | 10.35% |
| Total Fat | 2 g | 2.56% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
52
🟢 Low Glycemic Index
2 g
🥕 Low Fat Content
Key takeaways
Health benefits
- Rich in fiber, supporting digestive health, promoting regular bowel movements, and maintaining a healthy gut microbiome.
- Contains essential vitamins and minerals such as Vitamin C, B vitamins, and magnesium, which support overall health and well-being.
- Provides sustained energy from its complex carbohydrates, making it a great source of long-lasting energy.
- Low in fat, making it a heart-healthy addition to meals.
Health risks
- High sodium content in many canned varieties, which can contribute to hypertension and increased cardiovascular risks.
- Potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
- Possible loss of nutrients due to the canning process, which can reduce the vitamin and mineral content of the corn.
- Risk of contamination with harmful bacteria or toxins if the can is damaged or improperly processed.
How to choose canned corn
When you're picking canned corn, opt for kernels that are full, brightly colored, and crisp. The fluid should be scant and crystal clear. Give preference to variants labeled as 'non-GMO' or 'organic' to ensure top quality and flavor.
Disregard canned corn featuring dull-colored kernels or cloudy, thick liquid as these may indicate the product is aged or of inferior quality. Excellent canned corn should taste naturally sweet and retain a bit of crunch.
How to store canned corn
Unopened canned corn should be kept in a cool, dry place. After opening, transfer to an airtight container and refrigerate. Properly stored, opened canned corn can last up to four days in the refrigerator.
Leaving canned corn at room temperature after opening can cause spoilage. Storing in the original can is not recommended, as this can affect its taste. Using clean utensils helps prevent contamination.
✅ Extra Tip
How long does it last?
Canned corn can last for 1-2 years when stored in a cool, dark place. Once opened, it should be refrigerated and used within 3-4 days. Transfer it to an airtight container after opening to maintain its freshness.
What to do with leftovers?
Leftover canned corn can be used in a variety of dishes. Add it to soups, stews, or chowders for a touch of sweetness and texture, or mix it into salads with beans, tomatoes, and a tangy dressing for a fresh side dish.
Use canned corn in casseroles or as a filling for tacos, burritos, or quesadillas, where it adds a sweet, juicy element. If you have a lot of corn, consider making a batch of cornbread or adding it to a corn pudding for a comforting dish. Canned corn can also be mixed into a grain bowl with quinoa or rice, or sautéed with butter and herbs for a simple side dish. For a quick and easy snack, toss corn with lime juice, chili powder, and cotija cheese for a Mexican street corn-inspired treat.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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