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
| Nutrients 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 | 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?
👨⚕️️ Medical disclaimer
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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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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