Canned Corn Nutrition: Benefits, Calories & Nutritional Value

Corn is one of the most popular grains on the planet, and for good reason. It's both delicious and nutritious, and can be a healthy part of a balanced diet. Cooked canned corn has roughly the same nutritional value as fresh or frozen, so it's a convenient way to include corn in your daily menus.

Fat and Calories

• A half-cup of canned corn--about half an 8-ounce can--has 82 calories, roughly 1 percent of your recommended daily intake (based on a 2,000-calorie diet). It also contains just 1 gram of fat, and no saturated fat.

Sodium and Cholesterol

• Canned corn is cholesterol-free, but one half-cup contains about 273 milligrams of sodium, about 11 percent of your daily recommended intake.

Vitamins and Minerals

• A half-cup of canned corn contains about 12 percent of your recommended daily amount of vitamin C. It also contains small amounts of calcium, iron, protein and fiber. Corn is a good way to supplement these vitamins and minerals in your diet.

Health Benefits

• Though relatively low in most vitamins and minerals, canned corn contains vitamins and compounds that have been shown to improve eyesight, enhance brain function and prevent colon cancer.

Buying Canned Corn

• When buying canned corn, as with any canned food, avoid cans with dents, bulges, rust or lesions in the can, as these could let air enter the can and allow bacteria to grow in the can.