Corn belongs to the starchy vegetable group, along with potatoes and green peas. Starchy vegetables contain significantly more carbohydrate than non-starchy vegetables, such as spinach, broccoli, carrots, and tomatoes. Canned corn provides a good source of fiber, vitamins, minerals and phytochemicals. To keep corn healthy, avoid topping it with butter and salt.
Basic Nutrition
One cup of canned sweet yellow corn contains about 133 calories and 30 g of carbohydrate.Most of its carbohydrate content comes from starch, but corn also provides a good source of fiber. You'll find 3.1 g of fiber in 1 cup of canned sweet yellow corn. A cup of canned sweet yellow corn also contains 4.33 g of protein and 1.53 g of total fat, but it has no cholesterol.
Vitamins and Minerals
Sweet yellow corn contains a significant amount magnesium, potassium and folate. One cup of canned sweet yellow corn contains 25 mg of magnesium, 221 mg of potassium and 71 mcg of folate. Unfortunately, canned corn also contains a substantial amount of a less desirable mineral, sodium. One cup of canned sweet yellow corn contains 489 mg of sodium, whereas 1 cup of fresh, cooked sweet yellow corn contains only 1 mg of sodium.
Phytochemicals
Like a variety of plant-based foods, sweet yellow corn contains phytochemicals, which are chemicals found naturally in plant foods such as fruits, vegetables, beans and other legumes. Phytochemicals may help promote a healthy immune system, regulate hormones and prevent cancer cell growth. Sweet yellow corn contains lutein plus zeaxanthin, a type of antioxidant phytochemical that may inhibit the growth and development of cancerous cells. One cup of canned sweet yellow corn contains 289 mg of lutein plus zeaxanthin. Fresh corn contains substantially more -- 1,350 mg per cup.
Recommended Intake
Canned sweet corn can help you fulfill your vegetable needs. Women between the ages of 19 and 50 should include 2 1/2 cups of vegetables in their daily diets, and older women should eat about 2 cups daily. Men between the ages of 19 and 50 should consume 3 cups of vegetables a day, and men over 50 should consume 2 1/2 cups daily. For the broadest range of nutrition, eat a variety of vegetables, both starchy and non-starchy, in an assortment of colors.
References
- American Diabetes Association: Food and Fitness – Whole-Grain Foods
- American Diabetes Association: Food and Fitness – Non-Starchy Vegetables
- U.S. Department of Agriculture Nutrient Database
- American Diabetes Association: Food and Fitness – Carbohydrates
- American Institute for Cancer Research: Phytochemicals – The Cancer Fighters in the Foods We Eat
- ChooseMyPlate.gov: Food Groups – How Many Vegetables Are Needed Daily or Weekly?
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