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Canned Corn

Canned Corn — Nutrients, Health Benefits, and Shopping Tips

Canned corn photo

Listonic Team

September 4, 2024

Canned corn preserves the sweetness and crunch of fresh corn. Discover the benefits and drawbacks of canned corn, and get tips on selecting the best product and incorporating it into your meals.

Nutrients

Check the detailed nutritional values of canned corn, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 119 kcal

Nutrients per: 100 g% Daily Value*
Carbs23 g8.36%
Fiber2 g7.14%
Sugars7 g14%
Glycemic Index52 -
Protein3 g6%
Sodium238 mg10.35%
Total Fat2 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.

Among other things, here's what makes canned corn stand out:

52

🟢 Low Glycemic Index

2 g

🥕 Low Fat Content

Key takeaways

😋
Canned corn retains most of its nutrients, including its high fiber content.
📦
Store unopened cans of corn in a cool, dry place. Once opened, transfer to an airtight container, refrigerate, and use within three to four days.

Health benefits

Uncover how canned corn can add sweetness and fiber to your diet, contributing to your nutritional goals.
  • 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

Discover the health risks and concerns associated with canned corn.
  • 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.
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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 choose canned corn

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

For added flavor, consider using any leftover liquid from the canned corn in soups or sauces before transferring the kernels to an airtight container for storage.

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

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How canned corn supports specific health conditions

Canned corn is a good source of fiber, promoting digestive health by aiding in regular bowel movements. It also contains antioxidants like lutein and zeaxanthin, which support eye health by protecting against macular degeneration. Canned corn is rich in complex carbohydrates, providing sustained energy, and its B vitamins support brain function and energy metabolism. Consuming corn in moderation can also support blood sugar control when paired with protein and healthy fats.

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