Canned corn can be a healthy addition to a weight loss diet when eaten in moderation. Corn is a starchy vegetable that is relatively low in calories and provides fiber, vitamins, minerals and antioxidants. However, it’s important to watch your portion sizes, choose low sodium options and be mindful of how you prepare canned corn.
Is corn good for weight loss?
Corn is high in fiber and low in fat, which makes it a filling food that can support a calorie-reduced diet. Here are some of the key nutrients and benefits of corn:
- Fiber – One cup of canned corn provides 13% of the daily value for fiber. Fiber promotes feelings of fullness and supports digestive health.
- Low calorie – With around 130 calories per cup, corn is a low-calorie starchy vegetable. This makes it a great addition to a weight loss meal plan.
- Protein – A cup of corn contains around 5 grams of plant-based protein. Protein is important for building and maintaining muscle mass which helps boost metabolism.
- Vitamins and minerals – Corn provides folate, manganese, magnesium, phosphorus, zinc, copper, and several B vitamins.
- Antioxidants – Corn contains antioxidants including lutein and zeaxanthin which support eye health.
The fiber and protein in corn can help you feel fuller for longer, while the low calorie content can allow you to eat a reasonable portion without overdoing calories.
Nutrition facts for canned corn
Here are the nutrition facts for a 1 cup serving of canned corn, drained:
| Calories | 134 |
|---|---|
| Total Fat | 1.3 g |
| Saturated Fat | 0.2 g |
| Sodium | 256 mg |
| Potassium | 288 mg |
| Total Carbs | 31 g |
| Fiber | 4.6 g |
| Sugar | 8 g |
| Protein | 5.4 g |
As you can see, canned corn is low in calories and fat. The fiber content is also decent at 13% of the daily value per serving.
However, be mindful that the sodium can quickly add up if you eat multiple servings. Look for low sodium or no salt added versions when possible.
Is corn good for a keto or low carb diet?
Corn is high in net carbs so it is not an ideal food for keto and extremely low carb diets.
Here are the carb counts for 1 cup of canned, drained corn:
- Total carbs: 31g
- Fiber: 4.6g
- Net carbs: 31g – 4.6g = 26.4g
With over 26 grams of net carbs per cup, corn is too high in carbohydrates to fit into a strict keto diet. Even for more moderate low carb diets under 100g per day, corn would use up over a quarter of your daily carb limit.
Occasional small servings of corn can potentially fit into a more flexible low carb diet under 50g of total carbs per day. But you’d need to carefully budget for it and limit your other carb sources.
How many calories in canned corn?
The calorie content of canned corn ranges from 105-180 calories per serving depending on the exact product. Here are some general calorie guidelines:
- Canned corn, drained – 105-130 calories per 1 cup serving
- Canned corn with liquid – 150-180 calories per 1 cup serving
- Low sodium or no salt added canned corn – 110-140 calories per serving
The liquid that canned corn is packed in can increase the calorie count since it contains added sugar. Draining and rinsing the corn removes some of this liquid and lowers the calories.
Opting for low sodium or no salt added versions also tend to be lower in calories, since these do not contain added sugars or oils.
Overall, be sure to check the label and measure carefully, as the calories can vary significantly based on the specific product.
Is eating corn good for losing belly fat?
There is no evidence that eating corn specifically targets belly fat loss. But it can be included as part of an overall healthy diet and active lifestyle aimed at weight loss.
Here are some tips on how corn can support belly fat loss:
- High fiber content – The 4.6 grams of fiber per cup helps you feel full. This can prevent overeating which leads to fat gain.
- Low energy density – With only 134 calories per cup, corn is low in energy density. This means you can eat a satisfying portion to help reduce hunger while still limiting calories.
- Provides steady energy – The carbohydrates in corn can help sustain energy levels for activity and workouts which burn belly fat.
- Combine with protein – Eat corn alongside sources of protein like beans, lentils, or chicken breast to increase satiety.
While corn can support a fat loss diet, you still need an overall calorie deficit to lose weight. Combine exercise with a balanced diet focused on quality, nutrient-dense whole foods like corn. Limit intake of high fat and sugar processed foods or beverages that can undermine belly fat loss.
How much corn should you eat per day to lose weight?
There is no specific amount of corn you need to eat per day to lose weight. The key is maintaining a calorie deficit. Consuming 1-2 servings of corn per day can be included as part of a healthy weight loss diet.
Here are some general guidelines for fitting corn into a weight loss plan:
- Women – 1-2 cups of canned or frozen corn 2-4 times per week
- Men – 1-2 cups of canned or frozen corn 3-5 times per week
This provides around 130-260 calories and 4-9 grams of fiber from corn daily as part of a reduced calorie diet.
The exact amount that fits into your plan depends on your calorie needs and diet preferences. You may need more or less than this guideline based on your height, weight loss goals, activity level, and other foods eaten.
Monitor your weight and adjust your portions of corn and other foods until you are steadily losing around 1-2 pounds per week. This ensures you are in a moderate calorie deficit for healthy, sustainable weight loss.
What are the best ways to eat canned corn for weight loss?
These preparation methods can help maximize the weight loss benefits of canned corn:
- Drain and rinse – Draining the liquid and rinsing removes extra sodium, sugar, and calories.
- Avoid added fats – Skip butter, oils, or creamy sauces. Instead season with herbs and spices.
- Pair with lean protein – Top salads with corn and chicken breast or add corn to a vegetable and lentil soup.
- Use in place of high calorie starches – Substitute corn for half the pasta or rice in dishes to cut calories.
- Bake or grill – Lightly coat corn with cooking spray and grill or roast instead of sautéing.
- Eat as a snack – Enjoy a bowl of corn sprinkled with chili powder and lime instead of chips.
Preparing corn without a lot of added fat or salt keeps it low in calories. Combining it with fiber-rich whole foods also increases the nutritional value.
Does canned corn cause weight gain?
Corn itself does not specifically cause weight gain. However, it’s important to be mindful of your portion sizes and preparation methods to keep the calories under control.
Here are some tips to prevent overeating calories from canned corn:
- Measure 1 cup servings
- Limit to 1-2 servings per meal
- Drain off excess liquid
- Rinse to remove extra sugar and salt
- Avoid adding high calorie butter or oils
- Opt for low sodium or no salt added
As long as you account for the calories, corn can be part of a diet for healthy weight maintenance or loss. But overdoing portions or high calorie preparations can tip the scales.
What are the best types of corn to eat for weight loss?
All types of corn can be included on a weight loss diet when prepared properly and eaten in moderation. But some varieties have more benefits than others:
Canned corn – Rinsing removes extra salt, sugar, and oil. Look for low sodium versions. Portion to 1-2 cups per serving.
Frozen corn – Allows you to control prep and seasoning. Low calorie and easy to steam or grill.
Fresh corn – Sweet and tender when in season. Grill or boil and season with herbs and lime.
Popcorn – High fiber and low calorie whole grain. Stick to healthy popcorn preparations without a lot of added fat, salt, or sugar.
The key is measuring servings and being mindful of preparation methods regardless of the type of corn. Focus on plain, unseasoned varieties over those with a lot of added ingredients.
What are the downsides of eating corn?
Corn does have some drawbacks to consider:
- High glycemic index – Corn has a moderately high GI around 55, which means it can spike blood sugar. This may increase hunger and promote overeating.
- Can be high FODMAP – Some people with IBS may react negatively to the sugars in corn.
- Contains phytic acid – This can reduce absorption of some minerals like iron, zinc, and magnesium.
- Often genetically modified – Most corn in the U.S. is GMO. Avoid if you want to steer clear of genetically modified foods.
- Can be high in sodium – Canned and frozen corn often contains added salt, which can contribute to high blood pressure.
The key is to be mindful of portion sizes, choose low sodium options when possible, and enjoy corn as part of an overall varied, whole food diet.
FAQs
Is corn good for diabetics trying to lose weight?
Corn may be consumed in moderation by diabetics as part of a healthy weight loss diet. Focus on tightly measured portions of about 1 cup per meal and opt for low glycemic varieties like frozen or fresh corn. Skip the canned varieties with added sugars. Spread carbohydrate foods throughout the day and pair corn with protein and healthy fats to help control blood sugar response.
Can you eat corn at night and still lose weight?
Eating corn at night is fine as long as it fits into your daily calorie target. Your body does not metabolize calories differently at night. Just be sure to portion servings properly and avoid high fat preparations before bedtime.
Is corn okay on low carb diets like keto?
No, corn is too high in net carbs to fit into a keto diet. Even for more moderate low carb diets under 100g daily, corn should be limited due to its high carb content. An occasional small serving may work for low carb diets up to 50g net carbs. Keep servings under 1/2 cup at a time.
What about corn makes you gain weight?
Corn itself does not inherently cause weight gain. What matters most is your total daily calorie balance. Consuming too many calories from any food, including corn, can lead to weight gain over time. Stick to reasonable portion sizes and avoid eating corn prepared with lots of added fats, oils, salt or sugars.
Is corn good for a post-workout meal?
Yes, corn can be part of a healthy post-workout meal or snack due to its mix of carbohydrates and plant-based protein. Good options include grilled corn on the cob, corn mixed into a grain bowl or salad, or air-popped popcorn. Just be sure to limit salty, buttery preparations and measure portions. Pair corn with a lean protein source for muscle recovery.
The Bottom Line
Canned corn can be included as part of a healthy weight loss diet when prepared properly and eaten in moderation. Focus on low sodium varieties and aim for 1-2 cup portion sizes. Combine corn with lean proteins and non-starchy vegetables for well-balanced, fat burning meals. While corn provides key nutrients, be mindful of your total daily calories and preparation methods for optimal weight control.
