Nutritious Sweet White Corn (Canned, Vacuum-Packed) – Low-Fat, High in Fiber & Vitamins
Sweet White Corn (Canned, Vacuum Pack, Regular Pack)
Sweet white corn, commonly found in canned form and vacuum-sealed for freshness, is a popular ingredient in many kitchens for its natural sweetness and versatility. It offers a great source of essential nutrients while maintaining a low-fat profile. Whether added to soups, salads, casseroles, or simply enjoyed as a side dish, this canned sweet corn provides both flavor and nutritional value. Below is a detailed breakdown of the nutritional content and health benefits of this product.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 79 kcal |
| Protein | 2.41 g |
| Total Fat | 0.5 g |
| Saturated Fat | 0.077 g |
| Carbohydrates | 19.44 g |
| Fiber | 2.0 g |
| Sugar | 0.0 g |
| Calcium | 5.0 mg |
| Iron | 0.42 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 64.0 mg |
| Potassium | 186.0 mg |
| Sodium | 272.0 mg |
| Zinc | 0.46 mg |
| Copper | 0.048 mcg |
| Manganese | 0.067 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 8.1 mg |
| Thiamine (B1) | 0.041 mg |
| Riboflavin (B2) | 0.073 mg |
| Niacin (B3) | 1.167 mg |
| Vitamin B6 | 0.055 mg |
| Folate | 49.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
This product contains no major allergens like gluten, dairy, or nuts. However, it is always important to check the packaging for any potential cross-contamination if you have specific food allergies.
Dietary Preferences
- Gluten-Free: Safe for those following a gluten-free diet.
- Vegan-Friendly: Suitable for vegan diets as it contains no animal products.
- Low in Fat: With only 0.5g of fat per 100g, this corn is a healthy choice for those monitoring their fat intake.
- Low in Sodium: While it does contain sodium, the amount is modest compared to many processed foods, making it a reasonable option for those watching their salt intake.
Cooking Tips & Advice
- Versatility: Sweet white corn is incredibly versatile, adding a subtle sweetness to savory dishes like soups, stews, and casseroles. It can also be served as a simple side dish with a drizzle of olive oil and a sprinkle of salt.
- Pairing: This corn pairs well with other vegetables, meats, and grains, making it an excellent addition to salads, stir-fries, and even grain bowls.
- Storage: While canned sweet corn can last a long time in your pantry, once opened, it should be stored in the refrigerator in an airtight container and consumed within 3-4 days for optimal freshness.
Conclusion
Canned sweet white corn, vacuum-packed for preservation, is an excellent pantry staple that provides a nutritious, low-fat option for various dishes. It offers a range of essential nutrients, including fiber, vitamins, and minerals, making it a valuable addition to your meal planning. Whether used as a main ingredient or as a side dish, its mild sweetness and satisfying texture will enhance your meals, bringing a taste of summer to your table year-round.
