Corn (Sweet Yellow Canned Whole Kernel, Drained Solid)
Corn, specifically the sweet yellow variety in canned whole kernels, is a popular and versatile ingredient that adds both flavor and nutrition to a wide range of dishes. This ingredient is typically drained of liquid before use, making it convenient for recipes that call for ready-to-use corn. Its naturally sweet taste and satisfying texture make it an excellent addition to salads, casseroles, soups, and side dishes.
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 67 kcal |
| Protein | 2.29 g |
| Total Fat | 1.22 g |
| Saturated Fat | 0.245 g |
| Carbohydrates | 14.34 g |
| Fiber | 2.0 g |
| Sugars | 4.44 g |
| Calcium | 3.0 mg |
| Iron | 0.27 mg |
| Magnesium | 13 mg |
| Phosphorus | 46.0 mg |
| Potassium | 132.0 mg |
| Sodium | 205.0 mg |
| Zinc | 0.32 mg |
| Copper | 33 mcg |
| Manganese | 0.067 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 1.8 mg |
| Thiamine (Vitamin B1) | 0.039 mg |
| Riboflavin (Vitamin B2) | 0.089 mg |
| Niacin (Vitamin B3) | 1.005 mg |
| Vitamin B6 | 0.037 mg |
| Folate | 36.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Corn is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease. However, individuals with a corn allergy should avoid consuming it. It is important to check labels for potential cross-contamination if the product is processed in facilities that handle other allergens.
Dietary Preferences
- Gluten-Free: Ideal for those following a gluten-free diet.
- Vegetarian and Vegan: This product is suitable for both vegetarian and vegan diets.
- Low Sodium Option: While canned corn may have a higher sodium content, choosing a low-sodium variety or rinsing the corn before use can help lower sodium intake.
- Non-GMO: Look for labels indicating non-GMO (genetically modified organisms) for a more natural option.
Advice for Use
Sweet yellow canned whole kernel corn is a convenient ingredient for many recipes. You can use it in a variety of dishes, including:
- Salads: Add it to corn-based salads or pair with beans, tomatoes, and greens for a hearty side dish.
- Casseroles: Mix with other vegetables, cheese, and breadcrumbs for a simple and satisfying casserole.
- Soups and Stews: Add it to vegetable or chicken soups for a burst of sweetness and texture.
- Side Dishes: Simply sauté with butter and herbs for an easy side dish to accompany your meal.
For the best flavor and texture, always drain and rinse the corn before using it in recipes, especially if you’re concerned about excess sodium.
Conclusion
Sweet yellow canned whole kernel corn is a nutrient-packed ingredient that adds both taste and texture to a variety of dishes. It’s rich in carbohydrates, fiber, and several essential vitamins and minerals, making it a valuable addition to your pantry. Whether you’re preparing a quick salad, casserole, or side dish, this corn is sure to bring a touch of sweetness and versatility to your meals.
