If you're looking for a quick, easy, and nutritious addition to your meals, canned corn may be just what you need. With just 28 calories per ounce, cooked yellow and white corn is a low-calorie food that's also high in fiber, vitamins, and minerals.

Corn is packed with nutrients that help support your overall health. Just one ounce of cooked canned corn contains 1.6 grams of dietary fiber, which can help regulate your digestion and lower cholesterol levels. It's also a good source of vitamin C, which can strengthen your immune system, and vitamin B6, which can promote brain health. Additionally, corn contains antioxidants that can help protect against chronic diseases.

In this article, we'll explore everything you need to know about canned corn and how to incorporate it into your meals.

What is Yellow and White Corn?

Yellow and white corn are two common varieties of sweet corn that are widely cultivated in the United States. Yellow corn kernels are characterized by their bright yellow color, while white corn kernels are pale and translucent. The differences in color are due to variations in the pigment compounds found in each variety. Yellow corn kernels contain more carotenoids, which give them their bright color and have been linked to lower rates of chronic diseases such as cancer and heart disease. White corn kernels, on the other hand, contain more anthocyanin, which may offer anti-inflammatory benefits.

Nutritional Breakdown of Cooked Yellow and White Corn

One ounce of cooked canned yellow and white corn contains the following nutrients: - calories: 28 - Protein: 0.7 grams - Fat: 0.4 grams - Carbohydrates: 6.5 grams - Fiber: 1.6 grams - Vitamin C: 2.2 milligrams (3% of the Daily Value) - Vitamin B6: 0.1 milligrams (6% of the Daily Value) - Folate: 15 micrograms (4% of the Daily Value) - Iron: 0.2 milligrams (1% of the Daily Value) - Magnesium: 11.2 milligrams (3% of the Daily Value) - Potassium: 67.5 milligrams (2% of the Daily Value) - Zinc: 0.2 milligrams (1% of the Daily Value)

How many calories does 1 oz of Cooked Yellow and White Corn contain?

One ounce of cooked canned yellow and white corn contains 28 calories.

Benefits of Eating Corn

In addition to its nutritional content, corn offers a wide range of health benefits. Here are just a few of the reasons why you should consider incorporating more of this versatile vegetable into your diet: - May help regulate blood sugar levels - Can reduce the risk of heart disease - May lower the risk of certain types of cancer - Aids in digestion - Promotes bone health - Good source of energy - Can boost cognitive function

Ways to Use Canned Corn in Your Meals

Canned corn can be a versatile ingredient in a variety of dishes, from salads to soups to casseroles. Here are a few ideas to get you started: - Add canned corn to your favorite salsa for a pop of color and texture - Mix canned corn with black beans and rice for a hearty vegetarian meal - Add canned corn to canned chicken soup for a quick and easy meal - Use canned corn as a topping for baked potatoes - Mix canned corn with avocado, tomato, and red onion for a tasty summer salad

Corn Recipes to Try

If you're looking for recipe inspiration, try one of these delicious corn-based dishes: - Sweet Corn and Zucchini Pie - Corn Chowder - Cheesy Corn Casserole - Corn Fritters - Elote (Mexican Street Corn) - Grilled Corn on the Cob

Is Canned Corn Healthy?

Canned corn can be a healthy addition to your diet, as long as you choose a variety that's low in sodium and doesn't contain any added sugars or preservatives. Look for canned corn that's labeled as 'no salt added' or 'low sodium', and check the ingredients list to make sure there are no added sugars or other unhealthy additives. It's also important to remember that canned foods can contain higher levels of sodium than fresh or frozen foods, so it's best to rinse canned corn before using it to help lower its sodium content.

How to Store Canned Corn

Canned corn can be stored at room temperature in a cool, dry place for up to 2 years. Once opened, any leftover corn should be transferred to an airtight container and stored in the refrigerator for up to 5 days.

Tips for Cooking Canned Corn

Canned corn is already cooked, so it can be eaten straight out of the can if you prefer. However, if you'd like to heat it up or incorporate it into a cooked dish, here are a few tips: - Drain and rinse the canned corn before using it to remove any excess sodium or preservatives - Use canned corn in recipes where it can be added directly to the dish, such as salads or soups - If you're using canned corn in a cooked dish, add it towards the end of the cooking time to avoid overcooking

Corn Substitutes for Your Recipes

If you don't have canned corn on hand or would like to try a different ingredient in your recipes, here are a few substitutes to consider: - Frozen corn - Fresh corn kernels - Canned black beans - Canned chickpeas - Diced bell peppers