If you're looking for a healthy and affordable addition to your diet, look no further than 100 grams of cooked white corn from a can. At just 81 calories, this tasty grain is low in fat and high in nutrients that your body needs to stay healthy.

Not only is corn a great source of fiber, it's also rich in potassium – an essential mineral that helps to regulate blood pressure and keep your heart healthy. Plus, because it's so easy to prepare, adding this versatile ingredient to your favorite dishes is a breeze.

In this article, we'll explore some of the many benefits of incorporating cooked white corn into your diet, from its long shelf life and affordability to its convenience and suitability for vegetarian and vegan diets.

Low calorie content

One of the biggest benefits of adding cooked white corn to your diet is its low calorie content. With just 81 calories per 100-gram serving, corn is a great way to fill up without packing on the pounds. What's more, because corn is so high in fiber, it helps to keep you feeling full for longer, making it easier to resist temptation and stick to your weight loss goals.

Rich in fiber

In addition to its low calorie content, cooked white corn is also a rich source of dietary fiber, with 2.9 grams per 100-gram serving. This is important for a few reasons. First, fiber helps to regulate your digestion and keep your gut healthy. It can also help to lower your cholesterol levels and reduce your risk of heart disease and other chronic illnesses.

Source of potassium

Corn is also a great source of potassium, a mineral that is essential for maintaining healthy blood pressure and preventing cardiovascular disease. A 100-gram serving of cooked white corn contains approximately 270 milligrams of potassium, or about 6% of the recommended daily intake. This makes corn an excellent addition to a heart-healthy diet, especially for those who may be at risk for hypertension or other cardiovascular conditions.

Easy to prepare

Another great thing about cooked white corn is that it's incredibly easy to prepare. Whether you're making a salad, soup, or casserole, adding corn to your dish is as simple as opening a can and draining the liquid. You can also cook fresh corn on the cob, but this can be more time-consuming and labor-intensive. With canned corn, you get all the flavor and nutrition without any of the hassle!

Suitable for vegetarian and vegan diets

If you follow a vegetarian or vegan diet, finding sources of protein and other essential nutrients can be a challenge. However, cooked white corn is an excellent plant-based source of protein, fiber, and other important vitamins and minerals. In fact, because it's so versatile, you can easily incorporate corn into a variety of vegetarian and vegan recipes, from tacos and burritos to soups and stews.

Can be used in a variety of dishes

Corn is a highly versatile ingredient that can be used in a wide range of dishes, both sweet and savory. Some popular uses for cooked white corn include adding it to salads, soups, stir-fries, and tacos. You can also use corn to make cornbread, muffins, and other baked goods. And for a sweet treat, try making homemade popcorn – a healthy and delicious snack that's perfect for movie night!

Long shelf life

One of the great things about canned corn is that it has a long shelf life, which means you can stock up on this nutritious ingredient and always have it on hand when you need it. Just be sure to store your canned corn in a cool, dry place, and check the expiration dates to ensure it's still safe to use.

Affordable

Corn is also an incredibly affordable ingredient, making it a great choice for those on a budget. Whether you buy fresh corn on the cob or opt for canned corn, you can enjoy all the nutritional benefits of this versatile grain without breaking the bank. Plus, because it's so filling, you may find that you need less meat and other pricier ingredients in your dishes – which can help you save even more money in the long run.

Gluten-free

For those with celiac disease or gluten sensitivity, finding gluten-free sources of carbohydrates and other nutrients is essential. Fortunately, cooked white corn is naturally gluten-free, making it an excellent option for those on a gluten-free diet. Just be sure to check the label to ensure that your canned corn doesn't contain any added gluten or other ingredients that may trigger your symptoms.

Convenient

Last but not least, cooked white corn is incredibly convenient – especially for busy weeknights when you need to get dinner on the table fast. With canned corn, there's no need to spend hours chopping, peeling, or roasting – just open the can and you're good to go! Plus, because it's such a versatile ingredient, corn can be used in a wide range of dishes and cuisines, from Mexican and Tex-Mex to Asian and Mediterranean.