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Source of fiber and folate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Drained canned sweet corn (164 g) has 130 calories. That works out to 79 calories per 100 g. It contains 30.7 g of carbs, 4.1 g of protein, 1.6 g of fat and 3.9 g of fiber. Its 123 mg of Phosphorus covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 164 g
130
KCAL / 164G
Carbs
30.7g
· 11% DV
Protein
4.1g
· 8% DV
Fat
1.6g
· 2% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 11% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 387 mg | 17% |
| Total carbohydrate | 30.7 g | 11% |
| Fiber | 3.9 g | 14% |
| Protein | 4.1 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 164 g | 130 kcal |
| 2 tablespoon (small) | 20 g | 16 kcal |
| 4 tablespoon (medium) | 40 g | 32 kcal |
| 0.25 cup (quarter) | 41 g | 32 kcal |
| ½ cup (half) | 82 g | 65 kcal |
| 100 g | 100 g | 79 kcal |
| 1 serving (medium) | 100 g | 79 kcal |
| 1.5 cup (large) | 246 g | 194 kcal |
| 1 can (large) | 285 g | 225 kcal |
Calculated from 79 calories per 100 g.
No, drained canned sweet corn does not need further cooking; it has already been cooked during processing. Eat it cold in salads or heat it briefly for a warm dish, adding it near the end so the kernels do not turn mushy.
No, rinsing drained canned sweet corn is optional. Use it as it is, or rinse it under cold water if you want to remove more of the packing liquid and its salty taste; drain it well before adding it to a recipe.
Drained canned sweet corn generally keeps for about three to four days in the refrigerator after opening. Transfer it from the can to a clean, covered container promptly, and discard it if it develops an unusual smell, appearance, or texture.
Yes, drained canned sweet corn can be frozen in an airtight container or freezer bag. Its texture may soften after thawing, so it works best in cooked dishes such as soups, casseroles, and pasta rather than crisp salads.
Yes, drained canned sweet corn can be pan-roasted. Pat the kernels dry first, then cook them in a hot pan with a little oil until lightly browned; drying helps them brown instead of steaming in excess moisture.
Yes, drained canned sweet corn can replace frozen corn in most recipes. Since it is already cooked, add it later than frozen kernels—especially in soups and stir-fries—so it heats through without becoming overly soft.
For a quick salad, mix drained canned sweet corn with chopped tomatoes, cucumber, leafy greens, and a simple lemon dressing. Add it just before serving if you want the vegetables to stay crisp and the salad not to become watery.
Yes, drained canned sweet corn works as a pizza topping. Drain it thoroughly and scatter a modest layer over the sauce with toppings such as peppers or chicken; excess moisture can make the crust soggy.
No, drained canned sweet corn is not baby corn. Sweet corn is harvested for its plump, sweet kernels, while baby corn is picked very young and eaten as a small cob, including its tender cob.
Yes, people with diabetes can include drained canned sweet corn in a meal. Its carbohydrates can affect blood glucose, so portion size and the rest of the meal matter; follow your individual eating plan if you have one.
Vitamins
Folate
68.88µg · 17% DV
B3
1.44mg · 9% DV
B6
0.15mg · 9% DV
B5
0.34mg · 7% DV
Minerals
Phosphorus
123mg · 18% DV
Sodium
387mg · 17% DV
Potassium ⭐
358mg · 11% DV
Magnesium
43mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 130 calories in 1 cup (medium) (164 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Drained canned sweet corn is made from sweet corn kernels preserved in a can, with the packing liquid poured off before serving. It offers tender, juicy kernels and a mild sweetness, making it a handy alternative when fresh corn is out of season or unavailable.
Across English-speaking kitchens, it is often stirred into salads, soups, pasta, tacos and casseroles, or served as a quick side. It provides fibre and folate, with 2.4 g of fibre per 100 g. Add it to beans and leafy vegetables for a more filling plant-based meal, or rinse the kernels after draining if you prefer a fresher, less briny taste.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.25g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.71g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.