Did you know that a 12 oz can of cooked white corn that comes from a can with no added fat during cooking contains around 171 calories? Corn is a tasty and nutrient-dense food that can be an excellent addition to your diet. Let's dive deeper into the nutritional content of cooked white corn from a can.

A single 12 oz can of cooked white corn contains approximately 2.7 grams of protein, 41 grams of carbohydrates, and 2.7 grams of fat. It also provides essential vitamins and minerals such as vitamin C, vitamin B6, potassium, and folate.

Corn is a versatile ingredient that can be used in a variety of recipes, from salads to soups, tacos, and casseroles. Let's take a closer look at how you can incorporate canned corn into your meals.

The Nutritional Content of Cooked White Corn from a 12 Oz Can

As we mentioned earlier, cooked white corn from a 12 oz can is a good source of carbohydrates, protein, and essential vitamins and minerals. Here is a breakdown of its nutritional content:

• calories: 171
• Protein: 2.7g
• Carbohydrates: 41g
• Fat: 2.7g
• Vitamin C: 16.2mg
• Vitamin B6: 0.4mg
• Potassium: 363mg
• Folate: 46mcg

Serving Size and Caloric Value of Cooked White Corn

The serving size of cooked white corn from a 12 oz can is approximately ¾ cup or 122 grams. It contains around 171 calories per serving, making it an excellent addition to your meals as a low-calorie side dish or a salad ingredient.

Cool Ways to Use Cooked White Corn from a Can

Cooked white corn from a can is incredibly versatile and can be used in various recipes. Here are some fun and delicious ways to incorporate canned corn into your meals:

• Add it to salsa, guacamole, or your favorite dip for an extra crunch and sweetness.
• Use it as a topping for your pizza or taco.
• Add it to pasta or rice salads for a summery twist.
• Make corn fritters or cornbread using canned corn instead of fresh corn.

Benefits of Eating Canned Corn

Canned corn is an excellent option when fresh corn is not in season or not available. It's affordable, convenient, and has a long shelf life. Additionally, canned corn is a good source of dietary fiber, which is essential for gut health and keeps you feeling full for longer.

How to Store Leftover Canned Corn

If you have some leftover canned corn, you can easily store it in the fridge in an airtight container for up to five days. Alternatively, you can freeze it for up to three months. However, keep in mind that the texture might not be the same as fresh corn once thawed.

Popular Recipes to Try with Cooked White Corn from a Can

Here are some popular recipes that you can try using cooked white corn from a can:

Corn Chowder Recipe with Canned Corn

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 garlic cloves, minced
• 2 cups vegetable broth
• 2 cups cooked white corn from a can
• 1 cup heavy cream
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:
1. In a large saucepan, heat oil over medium heat.
2. Add onion, bell pepper, and garlic and cook until the onion is translucent, about 5 minutes.
3. Add vegetable broth and cooked corn, and bring to a boil.
4. Reduce heat and let simmer for 15 minutes.
5. Add heavy cream, cumin, salt, and pepper, and cook for an additional 5 minutes.
6. Serve hot with a crusty bread on the side.

Creamed Corn Recipe with Canned Corn

Ingredients:

• 2 tablespoons butter
• 1 onion, chopped
• 2 cups cooked white corn from a can
• 1 cup heavy cream
• 1 teaspoon sugar
• Salt and pepper to taste

Instructions:
1. Melt butter in a saucepan over medium heat.
2. Add onion and cook until translucent, around 5 minutes.
3. Add cooked corn, heavy cream, sugar, salt, and pepper.
4. Stir occasionally until the cream thickens and the corn is heated through, around 10 minutes.
5. Enjoy as a side dish or serve it over toast or biscuits.

Taco Salad Recipe with Canned Corn

Ingredients:

• 1 head of lettuce (shredded)
• 1 can of black beans (drained and rinsed)
• 1 can of corn kernels (drained)
• 1 chopped onion
• 1 diced tomato
• 1 can of sliced black olives
• 1 package of taco seasoning
• 1 lb. of cooked ground beef
• 1 cup of shredded cheese
• Tortilla chips (crushed)

Instructions:
1. In a large bowl, mix together lettuce, black beans, corn, onion, tomato, sliced black olives, taco seasoning, and cooked ground beef.
2. Serve the mixture onto individual plates, then top with the shredded cheese and crushed tortilla chips.

Corn and Black Bean Salad Recipe with Canned Corn

Ingredients:

• 1 can of black beans, drained and rinsed
• 1 can of corn, drained
• 1 diced red pepper
• 1 diced green pepper
• 1 diced red onion
• 2 diced jalapeno peppers
• 1/4 cup olive oil
• 2 tablespoons fresh lime juice
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:
1. In a large bowl, mix together black beans, corn, red pepper, green pepper, red onion, and jalapeno peppers.
2. In a small bowl, whisk together olive oil, lime juice, chili powder, cumin, salt, and black pepper.
3. Pour the dressing over the bean mixture and toss to coat.
4. Refrigerate for at least 30 minutes before serving.

5 Frequently Asked Questions about Cooked White Corn

1. How many calories are in a 12 oz can of cooked white corn?

One 12 oz can of cooked white corn contains 171 calories.

2. Is canned white corn healthy?

Yes, canned white corn can be a healthy addition to your diet as it is high in fiber, vitamins, and minerals. However, be sure to choose varieties that are low in sodium and free of added sugars or preservatives.

3. Can I use canned white corn in recipes?

Yes, canned white corn is a versatile ingredient that can be used in a variety of recipes such as salads, soups, casseroles, and more.

4. How do I store leftover canned white corn?

After opening the can, transfer any unused cooked white corn to an airtight container and store it in the refrigerator for up to five days. Do not store the leftover corn in the can as it can take on a metallic taste.

5. Can I freeze canned white corn?

Yes, you can freeze cooked white corn that has been canned, as long as you transfer it to a freezer-safe container. Frozen white corn can last up to six months in the freezer.