The Nutritional Value of Canned Cooked Corn
Corn can be traced back to Mexican or central American cultures as early as 3400 B.C. Corn is easy to grow and has a high protein and carbohydrate content, making it a staple throughout much of the world today. Americans consume 25 pounds of corn each year. A half-cup or 4 ounces of canned cooked corn has 89 calories.
Misconceptions
It is often said that canned vegetables do not have the same nutritional value as fresh or frozen vegetables. According to a 1997 study by the University of Illinois Department of Food Science and Human Nutrition, canned fruits and vegetables are nutritionally comparable to fresh and frozen varieties 2.
Fat and Protein
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With only 1 gram of fat per serving corn is a very low fat food. No saturated fat is found in canned cooked corn. One serving of canned cooked corn provides you with 3 grams of protein 2.
Sodium and Cholesterol
Corn has no cholesterol. Sodium content in canned cooked corn depends upon the type and brand of corn you purchase. Low or reduced sodium and no salt added varieties are available for purchase. On average, a normal serving of canned corn will supply you with 250 milligrams or more of sodium, accounting for 10 percent or more of your recommended daily value of sodium.
- Sodium content in canned cooked corn depends upon the type and brand of corn you purchase.
- On average, a normal serving of canned corn will supply you with 250 milligrams or more of sodium, accounting for 10 percent or more of your recommended daily value of sodium.
Vitamins and Minerals
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Canned cooked corn is rich in B vitamins with traces of vitamins A and E. Corn has good amounts of the minerals phosphorus, magnesium, manganese, zinc, copper, iron and selenium. Small amounts of potassium are also contained in corn.
Health Benefits
The folate and fiber in canned cooked corn make it a heart healthy food. It has been estimated that consumption of 100 percent of the daily value, or DV, of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10 percent. The B vitamins in corn help to support the adrenal glands and lipid metabolism. Thiamin, otherwise known as vitamin B1 in corn has been attributed to memory function support.
- The folate and fiber in canned cooked corn make it a heart healthy food.
- The B vitamins in corn help to support the adrenal glands and lipid metabolism.
Prevention/Solution
Whether purchased or canned at home, the quality of canned foods is critical to food quality and nutritional value. Commercially canned corn will usually have the expiration date on the can and that date will be from two to five years from the date it was canned. It is a good practice to discard any badly dented, bulging, rusty, or leaky cans to prevent against illness and ensure nutritional integrity.
- Whether purchased or canned at home, the quality of canned foods is critical to food quality and nutritional value.
- It is a good practice to discard any badly dented, bulging, rusty, or leaky cans to prevent against illness and ensure nutritional integrity.
Related Articles
References
- Fruitsandveggiesmatter.gov: Vegetable of the Month Corn
- Organicfacts.com: The Nutrition Value of Corn and Rice
- Utah State University Cooperative Extension: Food Storage
- Corn, sweet, yellow, raw. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Choosing good carbs with the glycemic index. Harvard Health Publishing, Harvard Medical School. Updated 2012.
- Corn. Grains & Legumes Nutrition Council. Updated 2020.
- Luna-Vital DA, Gonzalez de Mejia E. Anthocyanins from purple corn activate free fatty acid-receptor 1 and glucokinase enhancing in vitro insulin secretion and hepatic glucose uptake. PLoS ONE. 2018;13(7):e0200449. doi:10.1371/journal.pone.0200449
- Harvesting the health benefits from corn. Tufts University Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy. Updated 2013.
- Njike VY, Smith TM, Shuval O, et al. Snack food, satiety, and weight. Adv Nutr. 2016;7(5):866-78. doi:10.3945/an.115.009340
- Popcorn, air-popped, unbuttered. USDA FoodData Central. April 1, 2020
- Vitamin A: Fact Sheets for Health Professionals. National Institutes of Health, Office of Dietary Supplements. Updated 2020.
- Magnesium: Fact Sheets for Health Professionals. National Institutes of Health, Office of Dietary Supplements. Updated 2020.
- Corn Allergy. American College of Allergy Asthma & Immunology. Updated 2019.
- Corn. Non-GMO Project. Updated 2016.
- GMO Crops, Animal Food, and Beyond. U.S. Food and Drug Administration. Updated 03/04/2020
- High Fructose Corn Syrup Questions and Answers. U.S. Food and Drug Administration. Updated 2018.
- Bray GA. Energy and fructose from beverages sweetened with sugar or high-fructose corn syrup pose a health risk for some people. Adv Nutr. 2013;4(2):220-5. doi:10.3945/an.112.002816
- Different types of corn. The Popcorn Board. Updated 2020.
- Corn. USDA SNAP-Ed Connection.
- Corn. Grains & Legumes Nutrition Council. Updated 2020.
- Sweet Corn. Purdue Extension FoodLink. Updated 2014.
Writer Bio
Lisa Coffman began writing corporate training materials in 2007. Her work includes creation and editing of facilitator guides and newsletters for call center independent contractors and leadership in weight loss clubs. In 2009 she was nominated for the LiveOps Aim High Award for excellence. Coffman's vast personal and professional experience has granted her valuable insight into cutting edge trends in business and health related research.