A 1/2 cup serving of creamed corn contains approximately 110 calories. Creamed corn is a sweet corn side dish made by mixing drained whole kernel corn with milk or cream and seasoning. The added dairy contributes additional calories and fat compared to plain corn kernels. However, creamed corn makes a tasty side to complement many savory entrees. When portioned appropriately, it can fit into a balanced diet.
Calorie Count for Creamed Corn
Creamed corn is a simple yet delicious side made by combining whole kernel corn, milk or cream, and seasonings like salt and pepper. The exact calorie count can vary slightly depending on the specific ingredients used:
- 1/2 cup creamed corn made with whole milk contains approximately 110 calories
- 1/2 cup creamed corn made with light cream contains roughly 115 calories
- 1/2 cup creamed corn made with heavy cream has about 130 calories
The added dairy contributes additional fat and calories versus an equal portion of plain corn kernels, which contains around 60 calories per 1/2 cup serving. However, the creaminess makes creamed corn an indulgent, comforting accompaniment to many meals.
Nutrition Facts for Creamed Corn
Here are the nutrition facts for a 1/2 cup serving of creamed corn made with whole milk:
- Calories: 110
- Total Fat: 5g
- Saturated Fat: 2.5g
- Trans Fat: 0g
- Cholesterol: 15mg
- Sodium: 175mg
- Total Carbohydrates: 16g
- Dietary Fiber: 1g
- Sugar: 4g
- Protein: 3g
As you can see, creamed corn is relatively high in calories and fat compared to plain corn due to the added dairy ingredients. However, it also contains vitamins A and C, as well as antioxidants like lutein and zeaxanthin that are beneficial for eye health.
Creamed Corn Calories in Different Serving Sizes
Creamed corn can be enjoyed in varying portion sizes. Here are the approximate calories for common creamed corn serving sizes made with whole milk:
The calories increase with larger portion sizes. Be mindful of your serving if closely monitoring calorie intake. An appropriate single serving is often considered 1/2 cup.
How to Make Lower Calorie Creamed Corn
You can reduce the calorie count of creamed corn by modifying the ingredients:
- Use fat-free or low-fat milk. Whole milk has around 150 calories per cup, while skim milk has just 80 calories per cup.
- Substitute low-fat plain yogurt for some of the dairy. Non-fat Greek yogurt only has around 100 calories per cup.
- Skip adding extra butter or oils. The small amount of fat from the milk or cream is plenty to make the corn creamy.
- Use a light hand with salt as high sodium intake is linked to health issues. Herbs makeflavorful salt-free seasoning.
- Mix in diced red bell pepper for extra nutrition with minimal added calories.
With simple substitutes and healthy preparation methods, you can still enjoy delicious, creamy creamed corn without all the extra calories.
Creamed Corn Nutrition Facts
Here is a closer look at the nutrition profile of creamed corn in a 1/2 cup serving made with whole milk:
Total fat: 5g
Saturated fat: 2.5g
Creamed corn gets a good portion of its calories from fat. The exact amount varies based on whether whole milk, cream, or a combination is used. Saturated fat should be limited to avoid raising cholesterol levels.
Total carbohydrates: 16g
Dietary fiber: 1g
The majority of creamed corn’s carbs come from the corn itself. Corn kernels are mostly starch. Creamed corn also contains naturally occurring sugars. The fiber content is low since the hulls are removed from the corn kernels during processing.
The dairy ingredients boost the protein content compared to plain corn. Protein is important for building and repairing muscle tissue.
Creamed corn provides a variety of vitamins and minerals:
- Vitamin C: 4% DV
- Vitamin A: 10% DV
- Potassium: 2% DV
- Iron: 2% DV
- Magnesium: 2% DV
Corn and dairy products contribute B vitamins, vitamin A, vitamin C, and minerals like magnesium, phosphorus, zinc, and folate as well.
Comparing Creamed Corn and Plain Corn
Creamed corn has a richer flavor and creamier texture than plain corn kernels thanks to the added dairy ingredients. But the extra fat and calories are notable:
|Nutrient (1/2 Cup Serving)||Creamed Corn||Plain Corn|
The corn itself provides beneficial antioxidants and vitamins. But the added cream or milk in creamed corn results in more calories and nearly five times the total fat as an equal amount of plain corn kernels.
Ways to Enjoy Creamed Corn
Creamed corn’s sweet, creamy texture pairs well with a variety of foods. Here are some tasty ways to serve it:
- As a side dish next to baked chicken, pork chops, or fish fillets
- Spoon over hot cooked rice along with peas for a simple meal
- Stir into corn bread or muffin batter before baking
- Top a baked potato along with bacon bits and shredded cheddar
- Layer into a casserole with tortillas and salsa for Mexican corn lasagna
- Mix with mashed potatoes to make loaded potato cakes
For a vegetarian entree, top a stuffed baked sweet potato with creamed corn, black beans, and avocado. Creamed corn also works well stirred into soups like potato corn chowder.
Storing and Reheating Leftover Creamed Corn
Properly stored, leftover creamed corn keeps for 3 to 5 days in the refrigerator. To store:
- Transfer to an airtight container and refrigerate within 2 hours of cooking.
- Ensure the creamed corn reaches a temperature of 40°F or below.
- If reheating, use within 3 days.
To reheat leftovers:
- Place in a microwave-safe dish, cover, and heat until warmed through, stirring once.
- You can also heat in a saucepan on the stovetop over medium-low.
- Avoid letting the creamed corn boil, as this can cause curdling.
- Discard any creamed corn that smells or looks spoiled.
For best quality and food safety, don’t freeze leftover creamed corn, as the texture tends to become mushy when thawed. Enjoy extras within a few days.
Is Canned Creamed Corn Less Healthy?
Canned creamed corn offers convenience, but some key differences affect its nutrition profile:
- Canned creamed corn is more heavily processed and may contain preservatives like BPA.
- It’s typically higher in sodium due to being canned in brine or salt water.
- Added sugars may be present – check the ingredients label.
- The heating process slightly reduces the vitamin C content.
However, canned and homemade creamed corn have comparable calories and other nutrient numbers otherwise. Just look out for versions with added sugars or very high sodium counts if choosing canned.
Creamed Corn Recipes
Here are a couple delicious creamed corn recipes to try:
Basic Creamed Corn
- 4 cups fresh or thawed frozen corn kernels
- 1 cup whole milk or half-and-half
- 2 tbsp unsalted butter
- 1/4 tsp each salt and pepper
- In a skillet, melt the butter over medium heat. Add the corn kernels and cook for 2 minutes, stirring occasionally.
- Reduce heat to low. Pour in the milk or half-and-half. Let simmer for 5 minutes, stirring frequently, until thickened. Season with salt and pepper.
- Remove from heat and serve. Refrigerate leftovers.
This basic recipe lets the corn flavor shine through. You can add minced garlic, herbs like thyme, or a dash of hot sauce if desired.
Creamed Corn Casserole
- 2 tablespoons butter
- 1 small onion, diced
- 3 cups fresh, thawed frozen, or canned creamed corn
- 1 cup shredded cheddar cheese
- 1/3 cup bread crumbs or crushed crackers
- Preheat oven to 350°F. Grease a 2-quart casserole dish.
- In a skillet over medium heat, melt the butter. Cook the onions until translucent, about 5 minutes.
- Add the creamed corn and simmer for 2-3 minutes to heat through. Transfer to prepared casserole dish.
- Top with shredded cheese and bread crumbs. Bake for 20 minutes until hot and bubbly.
- Let cool 5 minutes before serving.
This cheesy casserole bakes up creamy and comforting. Sprinkle crispy fried onions on top for extra texture.
Creamed corn makes a tasty, indulgent side dish or casserole ingredient. A 1/2 cup serving of creamed corn contains around 110 calories, depending on whether it’s made with whole milk or cream. While higher in calories and fat than plain corn, enjoyed in moderation, creamed corn can fit into a healthy diet. With some simple substitutions and healthy cooking methods, you can still enjoy velvety, flavorful creamed corn without overdoing the calories.