The Basic Calorie Count for Great Value Frozen Corn
For a standard 1/2 cup (85g) serving, Great Value Frozen Whole Kernel Corn contains 70 calories. The primary source of these calories is carbohydrates, with a small amount of protein and minimal fat content. This low-calorie density makes it an excellent choice for adding bulk and nutrients to meals without substantially increasing your overall energy intake.
Variation by Product Type
While the 70-calorie value is common, specific Great Value frozen corn varieties may have slightly different nutritional information. For example, some 'steamable' versions of Great Value frozen corn are listed with 80 calories per serving. These differences are typically minor and often relate to slight variations in serving size or the specific corn variety used. For accurate information, it is always best to check the specific nutrition label on the package you purchase.
Nutritional Breakdown Beyond Calories
Beyond just calories, Great Value frozen corn offers a well-rounded nutritional profile, mainly consisting of carbohydrates and dietary fiber. The flash-freezing process helps lock in nutrients, so there is little difference in vitamin content compared to fresh corn.
Here is a quick look at the macronutrient composition for a typical 1/2 cup serving:
- Carbohydrates: Approximately 16 grams
- Protein: Around 2 grams
- Fat: Less than 1 gram
- Dietary Fiber: About 2 grams
Key Vitamins and Minerals
Frozen corn is a good source of several essential micronutrients, contributing to overall health. These include:
- Potassium: Important for maintaining healthy blood pressure and fluid balance.
- Folate (Vitamin B9): Crucial for cell growth and metabolism.
- Antioxidants: Contains lutein and zeaxanthin, which are beneficial for eye health.
- Vitamin C: An antioxidant that supports the immune system.
Impact of Preparation on Calories
The way you prepare your frozen corn can drastically change its final calorie count. When cooked simply by steaming, boiling, or microwaving, the caloric value remains low. However, adding certain ingredients can increase the calories significantly.
Consider the following examples:
- Plain Steamed Corn: Adds minimal to no extra calories, preserving its naturally low-calorie state.
- Corn with Butter and Salt: A single tablespoon of butter adds over 100 calories, plus additional sodium. Using a healthier alternative like a spray of olive oil or herbs and spices can add flavor without the excess calories.
- Creamed Corn: If prepared with heavy cream, butter, and cheese, the calories and fat content will increase substantially.
- Corn in a Casserole: As an ingredient in a larger dish, its calorie contribution must be considered alongside all other components like cheese, sauces, and meat.
Calorie Comparison: Frozen vs. Canned Corn
To put Great Value frozen corn into perspective, let's compare its nutritional information with a similar canned product. While canned corn is also a convenient option, the preparation process can sometimes introduce unwanted additives.
| Feature | Great Value Frozen Corn (approx. 1/2 cup) | Canned Corn (approx. 1/2 cup, no salt added) |
|---|---|---|
| Calories | ~70-80 calories | ~100 calories |
| Added Sugar | None | Can contain added sugar in cream-style versions |
| Sodium | Often minimal or none | Can contain significant added sodium |
| Fiber | Approx. 2g | Approx. 1.5g |
As the table shows, frozen corn is often the lower-sodium and potentially lower-sugar option compared to many canned alternatives, especially creamed corn. This makes it a healthier choice for those monitoring their intake of these additives.
How to Cook Frozen Corn for Optimal Nutrition
To get the most out of your frozen corn, simple cooking methods are best. Steaming or microwaving preserves the most nutrients without the need for added fats. For stove-top cooking, place the desired amount of frozen corn kernels in a saucepan with a small amount of water. Bring to a boil, then reduce heat and simmer until tender.
For added flavor without excess calories, try these tips:
- Season with black pepper, chili powder, or paprika.
- Mix with fresh herbs like cilantro or parsley.
- Add a squeeze of fresh lime or lemon juice.
- Toss with other low-calorie vegetables for a quick and nutritious medley.
For more in-depth information on the health benefits of corn in general, you can visit Health Benefits of Corn | Johns Hopkins Medicine.
Conclusion: A Healthy Addition to Your Diet
Great Value frozen corn is a simple, affordable, and healthy staple for your freezer. A typical 1/2 cup serving contains approximately 70 calories and is packed with fiber and essential nutrients, making it a great addition to a balanced diet. Its nutritional value is comparable to fresh corn and often superior to canned versions due to the absence of added salt and sugar. By being mindful of preparation methods and avoiding heavy, calorie-dense additions, you can enjoy all the benefits of this versatile vegetable without compromising your dietary goals.
