How Many Calories Are in a Can of Corn?

A standard can of canned corn contains about 120–130 calories once drained (approximately 140–150 grams). These calories come from the corn's natural sugars. Canning does not substantially increase the corn's calories; the main difference comes from whether the brine is drained.

How does the brine affect the calorie count?

The liquid in a can usually contains salt and a small amount of sugar. Corn eaten with the liquid may contain 10–20 more calories than drained corn. Some brands add extra sugar to the brine to sweeten the corn, which can raise the total to 150 calories. The label statement “no added sugar” is the easiest way to identify this. Draining the corn and rinsing it briefly with water reduces both excess salt and calories from the brine. This simple step can reduce the calories in a can by 15–20, so rinsing is recommended before adding the corn to a salad or soup.

How does it compare with fresh corn?

The kernels from one freshly boiled ear of corn provide nearly the same calories as canned corn in the same amount (140 grams). Canning largely preserves nutritional value. The main difference is texture: canned corn loses some firmness during processing and becomes softer. Canned corn usually has more sodium than frozen corn because freezing does not require salt. If you want to reduce sodium, choose canned corn labeled unsalted or low-sodium; it has the same calories but noticeably less sodium.

Does the calorie impact change by dish?

Corn added to a salad and corn mixed into rice have the same calories, but corn added to rice is usually briefly sautéed in butter or olive oil, adding 20–30 calories per serving from the fat. Corn added to a salad without cooking does not have this added fat, so its calories are limited to those in the corn itself. In creamy corn soup, most of the calories come from the cream-based soup rather than the corn. Corn added to a plain vegetable-broth soup does not substantially change the calories in the bowl. To assess the calories in canned corn, consider not only the corn itself but also any oil, cream, or sauce cooked with it.

An opened can of corn keeps for 3–4 days in a sealed container in the refrigerator. During this time, its calorie and nutritional values change very little. Transfer leftover corn to a glass or plastic container instead of leaving it in the can. This helps preserve freshness and prevents any change in taste from the metal can, so the corn can retain its flavor and nutritional value until the next meal.