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Photo:Getty Images/Eating Well
Getty Images/Eating Well
I’ll be the first to admit that I spend way too much time wandering the aisles at Trader Joe’s. Between the seasonal items, new product launches and tried-and-true favorites, my cart is usually full before I even make it to the last aisle. But among all the creative snacks and frozen meals, there’s one humble item I never leave without: the canned whole-kernel corn. Corn tends to be controversial (andwrongfully so), but having grown up in a small northern Canadian town with limited access to fresh produce, I ate canned corn once a week. As a kid I loved it, but since discovering Trader Joe’s whole-kernel corn as an adult, I now know it’s in a class of its own. And frankly, it deserves way more recognition than it gets. While everyone else is raving aboutcauliflower gnocchiandEverything But the Bagel Seasoning(which, don’t get me wrong, are fantastic), I’ll continue to stockpile cans of corn. Here’s why you should, too.
18 Pantry Dinners with Canned Vegetables
The Health Benefits of Corn
Before you dismiss corn as just another starchyvegetable, take note that the Department of Agriculture sees corn, in this form, as a whole grain that’s low in fat and rich in nutrients.Corn is relatively low in calories (about 125 per cup) and packs 5 grams of protein and 3 grams of fiber in a 1-cup serving.According to a 2023 study on the health benefits of corn, it’s also a good source ofmagnesium,potassiumand phosphorus.And it’s rich in lutein and zeaxanthin—two antioxidants that supporteye health—plus vitamins A, C and E, which help combat cellular damage and chronic disease and bolster proper immune function. Corn is also naturally gluten-free and contains heart-healthy compounds called phytosterols that can help manage cholesterol levels.And contrary to popular belief, corn isn’t actually high in sugar. It’s recognized as a low-glycemic food due in part to its fiber content. And it digests slowly, helping to prevent blood sugar spikes. It’s also surprisingly filling and incredibly delicious!
Why Trader Joe’s Canned Corn Is Underrated
While canned vegetables don’t exactly scream “gourmet,” they are an easy and essential way to eat well in our busy, modern lifestyles. This budget-friendly pantry staple tastes fresher than the canned corn I grew up on. Sweet and crisp, it’s a great alternative to frozen corn and more reminiscent of corn right off the cob. When corn isn’t in season, it’s an obvious quick addition to a range of dishes—and it tastes seasonal even in the dead of winter.
There’s no added sugar because the corn is naturally sweet enough. It’s packed inBPA-free cans, and at $0.99 for just under a pound, it’s an excellent value and costs less than most other items in your cart. Plus, I love how the old-school branding on the can looks like (or possibly is) the original version from when it first came out! The retro aesthetics are a vibe!
Are Canned Vegetables Healthy?
How to Use Whole-Kernel Canned Corn
Of course, you can heat up canned corn and serve it as a side dish, but that’s just scratching the surface. There are countless ways to use this pantry staple—some may even surprise you. My absolute favorite is making a quickMexican street cornsalad. I drain the corn, sauté it until it gets a slight char, then toss it with mayo, sour cream, lime juice, lime zest, scallion, cilantro, chili powder and crumbled cotija cheese. It’s always a hit with friends, and no one would ever guess it started with canned corn.
The Bottom Line
Sometimes, the most underrated items are the most valuable players in your kitchen. Canned corn might not be the sexiest item on the shelf, but it’s an affordable, versatile and nutritious staple that deserves a spot in your pantry. Whether you’re making a quick side dish, adding substance to a soup, or creating another corn-based recipe, this humble can might become your new favorite TJ’s product, too.
The 8 Pantry Staples to Keep on Hand for 3-Ingredient Dinners on a Whim
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. MyPlate.Grains.U.S. Department of Agriculture. SNAP-Ed Connection.Teach About Corn.Baranowska A.The nutritional value and health benefits of sweet corn kernels(Zea mays ssp. saccharata). Health Probl Civil. 2023;17(4):408-416. doi:10.5114/hpc.2023.133364
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. MyPlate.Grains.U.S. Department of Agriculture. SNAP-Ed Connection.Teach About Corn.Baranowska A.The nutritional value and health benefits of sweet corn kernels(Zea mays ssp. saccharata). Health Probl Civil. 2023;17(4):408-416. doi:10.5114/hpc.2023.133364
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. MyPlate.Grains.U.S. Department of Agriculture. SNAP-Ed Connection.Teach About Corn.Baranowska A.The nutritional value and health benefits of sweet corn kernels(Zea mays ssp. saccharata). Health Probl Civil. 2023;17(4):408-416. doi:10.5114/hpc.2023.133364
U.S. Department of Agriculture. MyPlate.Grains.
U.S. Department of Agriculture. SNAP-Ed Connection.Teach About Corn.
Baranowska A.The nutritional value and health benefits of sweet corn kernels(Zea mays ssp. saccharata). Health Probl Civil. 2023;17(4):408-416. doi:10.5114/hpc.2023.133364
