The Calorie Count for 2 Ounces of Corn
The exact number of calories in 2 ounces of corn depends on whether it is fresh, frozen, or canned. The differences are slight but can be important for those tracking their intake. On average, you can expect the calorie count to be in the low to mid-40s for this serving size.
- Frozen Corn (Plain): A 2-ounce serving of plain, frozen corn kernels contains approximately 43 to 46 calories. The small variance is often due to the specific brand and processing methods.
- Canned Corn (No Salt Added): For canned, vacuum-packed corn with no salt added, a 2-ounce portion typically has about 45 calories. Canned cream-style corn, also with no salt, can be slightly lower at around 41 calories.
- Fresh Corn: While not specifically measured in the search data for 2 ounces, a half-cup serving of fresh sweet corn is often cited as being in the 77-100 calorie range, making a 2-ounce serving likely to be around 45-55 calories.
Nutritional Breakdown of a 2-Ounce Serving
Beyond just calories, a 2-ounce serving of corn provides a range of beneficial nutrients. It is primarily composed of carbohydrates but also offers fiber, protein, and vital vitamins and minerals.
Macronutrients
Based on available data, the macronutrient profile for a 2-ounce portion is typically:
- Carbohydrates: Roughly 9 to 11 grams, which are the primary source of corn's energy.
- Fiber: About 1 gram of dietary fiber, which aids digestion and can promote a feeling of fullness.
- Protein: Approximately 1 gram of protein.
- Fat: Less than 1 gram of fat, with the majority being heart-healthy polyunsaturated fats.
Key Vitamins and Minerals
Corn is also a source of various micronutrients, even in a small 2-ounce serving:
- B Vitamins: Contains B vitamins like folate (B9), which is especially important during pregnancy, and niacin (B3).
- Antioxidants: Yellow corn is rich in carotenoids such as lutein and zeaxanthin, which are essential for eye health.
- Minerals: Includes small amounts of magnesium, potassium, phosphorus, and zinc.
Comparison Table: Calories in 2 oz Corn by Type
To provide a clear overview, here is a comparison of the calories and key macronutrients for a 2-ounce portion across different types of corn.
| Nutrient | Fresh (approx. value) | Frozen (Great Value) | Canned (No Salt) |
|---|---|---|---|
| Calories | 45-55 kcal | 43 kcal | 45 kcal |
| Carbohydrates | ~12g | 9g | 11g |
| Protein | ~1.9g | 1g | 1g |
| Fiber | ~1.4g | 1g | 1g |
| Fat | ~0.85g | 1g | 0.3g |
Beyond Calories: Health Benefits of Corn
Beyond being a low-calorie food, incorporating corn into your diet can offer several health advantages. It is a nutritious whole grain when consumed in its unprocessed form.
- Digestive Health: Corn is an excellent source of dietary fiber, with both soluble and insoluble types. Insoluble fiber acts as a prebiotic, feeding healthy gut bacteria and promoting regular bowel movements.
- Eye Health: The carotenoids lutein and zeaxanthin found in yellow corn help protect the eyes from oxidative damage caused by blue light, which may reduce the risk of macular degeneration and cataracts.
- Heart Health: The fiber content can help regulate cholesterol levels, while the presence of potassium helps maintain healthy blood pressure.
- Antioxidant Power: Corn contains potent antioxidants, including ferulic acid and anthocyanins (in colored varieties), which protect cells from damage.
How Preparation and Additives Impact Calorie Count
The way corn is prepared has a significant impact on its final calorie and sodium content. While plain corn is low in calories, adding fats or sugary sauces can quickly change its nutritional profile.
For example, adding a tablespoon of butter to your corn will introduce over 100 calories and significant saturated fat. Similarly, canned corn packed in a sugary or salty brine will have a different nutritional value than its no-salt-added counterpart. To keep it healthy, opt for fresh or plain frozen kernels and season them with herbs, spices, or a squeeze of lime juice instead of rich, fatty add-ons. If using canned corn, rinsing it can help reduce the sodium content.
Conclusion: Corn in a Balanced Diet
Understanding how many calories are in 2 ounces of corn highlights its value as a nutritious and versatile food. With a moderate calorie count and a wealth of fiber, vitamins, and antioxidants, it can be a wholesome part of a balanced diet. Whether you choose fresh, frozen, or canned, paying attention to your preparation methods and additives is key to maximizing its health benefits. Healthline provides further details on corn's nutritional profile and benefits.
