Prepared and Processed / Canned Vegetables
Corn, whole kernel, cnd
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 85% |
| Calories | 70kcal / 2530kcal (2%) |
Macronutrients
Protein | 1.3 g/ 71g (1%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 15.4 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 52 mg/ 750mg (6%) |
Phosphorus | 18 mg/ 700mg (2%) |
Iron | 0.2 mg/ 12mg (1%) |
Sodium | 167 mg/ 1500mg (11%) |
Allergen Info
Corn
What is this food?
Whole kernel corn (cnd) — corn with the kernels intact. It’s a starchy vegetable side that’s commonly eaten boiled, steamed, or added to viands and salads.
Why it matters to health
Corn provides carbohydrates for energy and dietary fiber (2.1 g per 100 g) which helps support better digestion and helps you feel fuller. It also has a small amount of sugar (2.2 g) and low fat (0.4 g, with 0.05 g saturated fat). Sodium is moderate (167 mg), so it’s best to watch the salt if you’re eating it with salted toppings or sauces.
Healthier tips
- For a balanced day (3 full meals + 1–2 snacks), use corn as a side or add-on, not the only starch. Try these:
- Pair corn with lean protein (fish, chicken, tofu, eggs) and non-starchy vegetables to make the meal more filling and balanced.
- Choose boiled/steamed corn or lightly seasoned versions; go easy on salty butter, cheese, or processed toppings.
- Portion guide: aim for about 1/2 cup to 1 cup cooked corn per meal depending on your overall rice/bread intake.
- If it’s canned corn, rinse first to reduce added sodium.
Common Filipino dishes
Corned beef and corn, Buttered corn, Kinamatisang mais, Mais con yelo, Sweet corn (boiled or creamed)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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