Quick Answer
Canned corn contains around 70-90 calories per 1/2 cup serving. The exact calorie count depends on factors like whether the corn is regular, low sodium, or no salt added. Specific brands and preparation methods also impact the calories. Overall, canned corn is a healthy food that provides vitamins, minerals, fiber, and antioxidants with relatively low calories compared to other canned vegetables.
Calculating Calories in Canned Corn
The calorie content in canned corn can vary based on a few key factors:
Type of Canned Corn
| Type | Calories per 1/2 Cup |
|---|---|
| Regular | 90 calories |
| Low Sodium | 80 calories |
| No Salt Added | 70 calories |
Regular canned corn tends to be highest in calories because it contains the full amount of added salt and oil or syrup from processing. Low sodium has slightly fewer calories since some of the added sodium chloride is removed. No salt added corn has the lowest calories because no additional salt or oil is added during canning.
Brand of Canned Corn
Different brands use slightly different recipes, ingredients, and processes that affect the final nutrition values. For example, store brand canned corn may have 80 calories per serving, while a name brand has 70 calories for the same serving size. Check the nutrition labels among different brands for slight variations.
Drained vs Undrained
If the canned corn is drained before serving, it will remove some of the added liquid and decrease the calorie count compared to undrained canned corn. For example, a 1/2 cup of drained canned corn may have 70 calories vs. 90 calories for undrained.
Cooking Method
How the canned corn is prepared can also impact the calories. If the corn is heated or prepared in recipes with added oils, butter, or other ingredients, the calories will increase compared to eating the corn straight from the can.
Nutrition Facts for Canned Corn
Beyond just calories, here are some of the key nutrition facts for a 1/2 cup serving of canned corn:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 80 | 4% |
| Fat | 0.5g | 1% |
| Sodium | 245mg | 10% |
| Carbohydrates | 19g | 7% |
| Dietary fiber | 2g | 7% |
| Sugars | 3g | |
| Protein | 3g |
As you can see, even though canned corn is relatively low in calories, it provides a good amount of beneficial fiber, vitamins, minerals, and antioxidants.
Vitamins
Canned corn contains a variety of vitamins, including:
– Vitamin C – 10% DV
– Thiamin – 4% DV
– Niacin – 4% DV
– Vitamin B6 – 4% DV
– Folate – 6% DV
Minerals
Some of the main minerals provided in a 1/2 cup serving of canned corn include:
– Iron – 2% DV
– Magnesium – 2% DV
– Phosphorus – 6% DV
– Potassium – 2% DV
Corn provides small amounts of iron, magnesium, phosphorus and potassium.
Benefits of Canned Corn
Despite the moderate calorie count, corn provides valuable nutrients and health benefits, including:
Fiber
A 1/2 cup of canned corn has 2 grams of fiber. This equals 7% of the daily value. Fiber promotes digestive health and may help reduce cholesterol levels.
Antioxidants
Corn contains antioxidants like lutein and zeaxanthin. These compounds help protect vision and eye health by filtering out damaging blue light. The antioxidants may also reduce inflammation and oxidative stress.
Vision Health
In addition to antioxidants, canned corn provides a carotenoid called beta-cryptoxanthin. Some studies suggest this nutrient may significantly lower the risk of developing age-related macular degeneration, a common cause of blindness.
Satiety
The fiber and protein in corn provides satiety or a feeling of fullness. This may prevent overeating and promote a healthy body weight. One study found that consuming corn resulted in less food intake at the next meal.
Low Glycemic Index
Despite having carbs from natural sugars, corn has a relatively low glycemic index of 48. This means it does not lead to large spikes in blood sugar levels compared to other high glycemic index foods.
Downsides of Canned Corn
While canned corn offers valuable nutrition, there are some potential downsides to consider:
High Sodium
Many types of canned corn are high in added sodium from processing. A 1/2 cup may contain 250-300mg sodium, which is 10-13% DV. People with high blood pressure or on sodium-restricted diets should choose low sodium or no salt added versions.
BPA Exposure
The lining of some canned corn may contain Bisphenol A (BPA), an industrial chemical that can act as an endocrine disruptor when exposed to high levels. Opt for BPA-free cans or glass jars to minimize exposure.
Lower Nutrient Value
Although canned corn provides many beneficial nutrients, some vitamin C and B vitamins are lost during the heating process required for canning. For higher nutrient preservation, choose frozen corn.
GMO Corn
There is concern that some canned corn comes from genetically modified seeds. Choose USDA Organic cans to ensure non-GMO corn.
Canned vs. Frozen vs. Fresh Corn
How does canned corn compare to frozen and fresh in terms of calories and overall nutrition?
| Type | Calories | Pros | Cons |
|---|---|---|---|
| Canned | 70-90 per 1/2 cup |
|
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| Frozen | 60-80 per 1/2 cup |
|
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| Fresh | 50-60 per 1/2 cup |
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Fresh and frozen corn tend to be slightly lower in calories compared to canned. They also retain more natural vitamins and minerals from not undergoing the heating process during canning. However, canned can still be a quick, affordable option that provides valuable nutrition.
Ways to Include Canned Corn
Here are some simple ways to include canned corn as part of a healthy diet:
Salads
Add canned corn to leafy green, grain, pasta, or bean-based salads for crunch. The corn pairs well with dressings like vinaigrette, ranch, or Caesar.
Salsa
For homemade salsa, mix canned corn with chopped tomatoes, onion, jalapeno, cilantro, and lime juice. Enjoy with tortilla chips.
Soups
Incorporate canned or frozen corn into hearty bean and vegetable soups, minestrone, chicken noodle soup, or corn chowder.
Casseroles
Mix corn with turkey, chicken, cheese, rice or pasta, cream of mushroom soup, beans, and seasonings and bake as a comforting casserole.
Cornbread
Add canned or thawed frozen corn to boxed cornbread mix or homemade cornbread recipes for added texture.
Quesadillas
Fill tortillas with canned corn, black beans, salsa, and shredded cheese. Grill in a panini press or skillet.
Fritters
Make corn fritters by combining canned corn with flour, eggs, onions, and baking powder and frying spoonfuls as patties.
Canned Corn Recipes
Here are some nutritious and delicious recipe ideas for enjoying canned corn:
Southwestern Black Bean and Corn Salad
Ingredients:
- 1 15oz can black beans, rinsed and drained
- 1 15oz can corn, drained
- 1 cup grape tomatoes, halved
- 1/4 cup thinly sliced red onion
- 1 avocado, diced
- 2 tablespoons lime juice
- 2 tablespoons olive oil
- 1/4 cup chopped cilantro
- 1/4 teaspoon cumin
- Salt and pepper to taste
Instructions:
- In a large bowl, mix together the black beans, corn, tomatoes, onion, avocado, lime juice, olive oil, cilantro, and cumin.
- Season with salt and pepper.
- Refrigerate for at least 30 minutes before serving to allow flavors to meld.
Baked Corn Pudding
Ingredients:
- 2 eggs
- 1 15oz can cream corn
- 1 15oz can whole kernel corn, drained
- 1 cup milk
- 3 tablespoons brown sugar
- 2 tablespoons melted butter
- 1/2 teaspoon salt
- 1/8 teaspoon pepper
Instructions:
- Preheat oven to 350°F. Grease an 8×8 baking dish.
- In a large bowl, whisk together eggs, corn, milk, brown sugar, melted butter, salt and pepper until well combined.
- Pour into prepared baking dish.
- Bake for 45 minutes, until set in the middle.
- Let cool 10 minutes before serving.
Cheesy Corn and Zucchini Fritters
Ingredients:
- 1 cup all purpose flour
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 eggs, lightly beaten
- 1/2 cup milk
- 1 15oz can corn, drained
- 1 cup shredded zucchini
- 1/2 cup shredded cheddar cheese
- 2 tablespoons vegetable oil for frying
Instructions:
- In a large bowl, whisk together the flour, baking powder, salt and pepper.
- Make a well in the center and add the eggs and milk. Stir to combine the wet and dry ingredients.
- Add the corn, zucchini and cheese and mix until just combined.
- In a large skillet, heat the vegetable oil over medium high heat.
- Scoop 1/4 cup amounts of batter for each fritter and fry 2-3 minutes per side until golden brown.
- Drain on paper towel lined plate.
Tips for Enjoying Canned Corn
Here are some tips for buying, storing, and serving canned corn:
Buying Tips
- Look for low sodium or no salt added versions.
- Choose cans without added sugars or syrups.
- Select BPA-free cans when possible.
- Opt for cans labeled USDA Organic for non-GMO corn.
- Consider store brands to save money.
- Buy whole kernel or cream style corn based on recipe needs.
Storage Tips
- Store unopened cans in a cool, dry place up to 2 years.
- Refrigerate opened canned corn in a covered container up to 5 days.
- Freeze extra canned corn in freezer bags up to 6 months.
- Can safely reheat unused portions, but don’t reuse from the can.
Serving Tips
- Rinse canned corn before use to remove excess sodium.
- Drain and rinse to reduce the calorie count.
- Mix with chopped peppers, tomatoes, and onions for quick salsa.
- Add to soups, salads, tacos, nachos, and casseroles.
- Combine with beans and rice for complete protein.
The Bottom Line
Canned corn provides around 70-90 calories per serving and is packed with fiber, antioxidants, vitamins, and minerals. Choose low sodium or no salt added versions and incorporate into salads, soups, casseroles, salsa, and more. Canned, frozen, and fresh corn all have slightly differing nutrition profiles and best uses. Overall, canned corn can be a healthy pantry staple when enjoyed in moderation as part of a balanced diet.
