The Calorie and Nutrition Breakdown
When it comes to determining the calories in canned corn, the primary factor is whether the liquid is included in the measurement. For a standard, drained serving, the calorie count is quite low, but it increases if you include the packing liquid.
For 2 tablespoons of sweet, yellow, canned corn that has been properly drained, the calorie count is approximately 14–15 calories. This is for the whole kernels only. If you do not drain the solids and liquids, the calorie count rises to around 20 calories for the same two-tablespoon serving. This difference is minimal for a single serving but is worth noting for those strictly counting calories.
Macronutrients in 2 tbsp
Beyond just calories, this small serving size also provides a quick glimpse into the macronutrient content.
- Carbohydrates: A 2-tablespoon serving of drained canned corn provides around 3 grams of carbohydrates, mostly in the form of starches and sugars.
- Protein: You can expect about 0.5 grams of protein, a small but present amount.
- Fat: Fat content is very low, at approximately 0.3 grams.
Vitamins and Minerals
Despite its small size, canned corn is a source of several beneficial vitamins and minerals.
- Fiber: Canned corn provides dietary fiber, important for digestive health.
- Antioxidants: It contains antioxidants like lutein and zeaxanthin, which are vital for eye health.
- Vitamins: It offers small amounts of vitamins, including Vitamin A, C, and several B vitamins.
- Minerals: Important minerals like potassium and magnesium are also present.
Canned Corn vs. Fresh Corn: A Comparison
While fresh corn is often considered the gold standard, canned corn holds its own in many aspects. The main nutritional difference often lies in the added sodium found in many canned varieties. Choosing low-sodium or no-salt-added options can mitigate this concern. The canning process actually increases some antioxidant levels, according to research.
| Feature | Canned Corn | Fresh Corn |
|---|---|---|
| Preparation | Ready to use; only needs gentle heating. | Requires shucking, boiling, or grilling. |
| Seasonality | Available year-round. | Best during peak season in late summer. |
| Shelf Life | Long shelf life, lasting for years. | Very short shelf life; best consumed quickly. |
| Texture | Can be slightly softer; risks becoming mushy if overcooked. | Crisp and toothsome when cooked properly. |
| Additives | May contain added salt, sugar, or preservatives. | Pure and simple; no additives unless prepared with them. |
Creative Ways to Use Canned Corn
Canned corn's convenience and versatility make it a simple addition to many recipes. Here are some ideas:
- Salads: Toss it into a black bean and corn salad for a Mexican-inspired dish.
- Soups and Stews: Add a can to chili, corn chowder, or vegetable beef stew.
- Casseroles: Mix it into a classic corn casserole for a quick, comforting side.
- Salsas and Dips: Combine with black beans, diced tomatoes, onion, and cilantro for a simple dip.
- Side Dish: Simply heat it gently with a little butter, salt, and pepper for an easy side dish.
Conclusion
In summary, 2 tablespoons of drained canned corn is an incredibly low-calorie ingredient, typically around 15 calories. It offers a convenient, shelf-stable way to add fiber, vitamins, and antioxidants to your meals throughout the year. While it may contain slightly more sodium than fresh corn, this can be easily managed by choosing low-sodium versions and properly draining the kernels. Whether you use it in salads, soups, or as a quick side, canned corn is a nutritious and affordable pantry staple. For more information on the health benefits of corn, see the Health Benefits of Corn article from Johns Hopkins Medicine.
