Corn, sweet, yellow, whole kernel
Category: Vegetables & Vegetable Products State: Canned, Drained Solids
Nutrition Highlights
Serving Size
Calories
110
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 94 (85.4%) |
| Fat | 18 (16.4%) |
| Protein | 15 (13.7%) |
| Total | 110 (100%) |
Serving: 1 cup [164g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 133 (81.4%) |
| Carbohydrate | 23 (14.3%) |
| Protein | 3.8 (2.3%) |
| Fat | 2.0 (1.2%) |
| Ash | 1.2 (0.8%) |
| Total | 164 (100%) |
Serving: 1 cup [164g]
Benefits
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Rich in fiber which aids digestion and helps you feel full for longer
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Contains antioxidants like zeaxanthin and lutein which are good for eye health
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Provides vitamin C which supports immune function and collagen production
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A good plant-based source of manganese which helps the body form connective tissue and bones
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Contains B vitamins like niacin, thiamine and pantothenic acid which are important for energy metabolism
Risks
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High in carbohydrates and calories if consumed in large amounts. Can contribute to weight gain
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Contains little protein or dietary fiber which may not keep you feeling full for long
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Canned corn contains sodium from the canning process which may not be suitable for those watching their sodium intake
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Yellow corn lacks nutrients found in other varieties like anthocyanins in blue corn or zeaxanthin in white and blue corn which act as antioxidants
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When eaten without the cob, corn loses some of its fiber content which aids digestion
Additional Information
Corn, sweet, yellow, canned, whole kernel, drained solids, is a versatile and popular food item that offers several nutritional benefits. However, it also presents some potential risks if consumed excessively or in certain conditions.
Starting with the nutritional benefits, sweet corn is a rich source of dietary fiber, which plays a crucial role in maintaining a healthy digestive system. A 1-cup serving of canned whole kernel sweet corn provides approximately 3.6 grams of dietary fiber. Adequate fiber intake can help prevent constipation, regulate blood sugar levels, and reduce the risk of developing chronic diseases such as heart disease and type 2 diabetes.
Furthermore, sweet corn is a good source of vitamins and minerals. It contains significant amounts of vitamin C, an antioxidant that supports immune function, collagen synthesis, and iron absorption. A 1-cup serving of canned whole kernel sweet corn supplies around 8% of the recommended daily intake of vitamin C. Additionally, it provides essential minerals like magnesium, which is involved in over 300 biochemical reactions in the body, including energy production and muscle function.
Another notable nutritional benefit of sweet corn is its content of phytochemicals, particularly carotenoids. Carotenoids are pigments responsible for the vibrant yellow color of corn and act as antioxidants in the body. They help reduce the risk of chronic diseases, including certain types of cancer and eye conditions such as macular degeneration.
Despite its nutritional benefits, there are a few risks associated with consuming canned sweet corn, especially if it is the primary source of corn in one's diet. Firstly, canned sweet corn often contains added salt, which can contribute to increased sodium intake. Excessive sodium consumption is linked to high blood pressure and an increased risk of cardiovascular diseases. Therefore, it is important to consider the overall sodium content in one's diet when regularly consuming canned sweet corn.
Additionally, canned sweet corn may have a lower nutrient content compared to fresh or frozen corn. The canning process can lead to some nutrient loss, particularly heat-sensitive vitamins like vitamin C. Therefore, it is recommended to choose fresh or frozen corn when available to maximize the nutritional benefits.
Furthermore, individuals with certain health conditions, such as irritable bowel syndrome (IBS) or celiac disease, may need to be cautious when consuming canned sweet corn. These individuals may be more sensitive to the fiber content in corn and may experience digestive discomfort or symptoms like bloating and gas. It is advisable for individuals with such conditions to consult with a healthcare professional or registered dietitian to determine the appropriate intake of canned sweet corn or explore alternative options.
In conclusion, canned sweet corn, specifically the whole kernel drained solids variety, offers several nutritional benefits such as dietary fiber, vitamins, minerals, and antioxidants. However, it is important to be mindful of the added salt content in canned versions and consider the potential nutrient loss compared to fresh or frozen corn. As with any food, moderation and individual considerations are key to incorporating canned sweet corn into a balanced and healthy diet.