17 August, 2011
Corn, whether it is frozen, canned or fresh, is a nutritious and tasty vegetable suitable for consumption as a side dish or incorporated into recipes. Canned corn does offer some advantages over the other forms, however: In addition to the convenience of simply opening a can and having ready-to-eat corn, canned corn is higher in some nutrients.
A 3/4-cup serving of canned corn provides you with 3.2 g of protein. This is slightly more than the 2 g in a medium ear of fresh corn, which yields approximately 3/4 of a cup, and the 2 g in a 3/4-cup portion of frozen corn. Be sure that 10 to 35 percent of your daily calories from corn and other foods come from protein to increase the amount of energy you have access to and to boost immune function.
The carbohydrates in corn also break down into energy. One serving of canned corn contains 22.8 g of carbohydrates, while a serving of fresh corn and frozen corn has 11 g. Try to include 225 to 325 g of carbs in your meal plan each day, as carbs supply energy and influence the function of your kidneys and muscles.
Canned corn contributes to your digestive health more than other forms of this vegetable, primarily due to its fiber content. A serving of canned corn introduces 2.5 g of fiber into your diet; fresh corn contains 1 g of this nutrient, while a serving of frozen corn has 2 g. Fiber from canned corn helps you feel fuller for longer and helps prevent diarrhea. Eat 25 to 38 g of fiber each day for best health.
Canning corn helps maintain the vitamin C in this vegetable. One serving of canned corn contains 10.5 mg of vitamin C. As the daily recommended intake of this vitamin stands at 75 to 90 mg, the amount in corn equates to 11.6 to 14 percent of your need. Other varieties of corn have only up to 7 percent of the vitamin C your body requires each day. Vitamin C is good for your immune system and skin tone.
- USDA National Nutrient Database: Corn, Sweet, White, Canned, Whole Kernel, Drained Solids
- Produce Converter: How Much Corn is On An Ear?
- MyFitnessPal: Vegetable - Fresh Corn on the Cob
- Fitbit: Corn, Super Sweet, Frozen from Cascadian Farm
- McKinley Health Center; Macronutrients: the Importance of Carbohydrate, Protein, and Fat; March 2008
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