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The Nutritional Value of Canned Cooked Corn

By Lisa Coffman

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.

Fat and Protein

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.

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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.

Vitamins and Minerals

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.

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.

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