Can you eat canned corn raw?

In this short article, we will provide an answer to the question, “Can you eat canned corn raw?” with an in-depth analysis of canned corn, the nutritional value of corn, the health benefits of eating corn, how to cook corn, and side effects of eating corn. 

Can you eat canned corn raw?

Yes, you can eat canned corn raw as these are already cooked before canning. Canned corn tastes fresh and crunchy when eaten straight out of the can. Eating canned corn raw is totally safe for consumption.

Nutritional value of corns

Corn is rich in carbohydrates and full of minerals, fibre, and vitamins. It contains relatively less protein and fat content.

One cup serving (164 grams) of corn contains:

  • Calories: 177 
  • Fat: 2.1 grams
  • Carbs: 41 grams
  • Fibre: 4.6 grams
  • Protein: 5.4 grams
  • Thiamine: 24% of the daily value (DV)
  • Vitamin C: 17% of the DV
  • Magnesium: 11% of the DV
  • Folate: 19% of the DV
  • Potassium: 10% of the DV

Most of the carbohydrates content in corn comes from starch which can instantly increase the blood sugar levels, depending on the amount you consume. But, corn also has a good amount of fibre that can help maintain the sugar levels in the blood.

Because of its powerful nutritional value, most people can consume either, whole corn or popcorn as part of a balanced diet. Corn is also free of gluten naturally and can be consumed by people who prefer a gluten-free diet.

On the contrary, processed corn products or canned corn may not be highly nutritious, as syrup and refined oil lose important fibre and other nutrients during processing. Furthermore, many processed products contain high amounts of sugar, salt or fat.

Benefits of eating corn

Maintain a healthy digestive system

Sweet corn provides 2 grams of dietary fibre. Our body can not digest fibres and this undigested cellulose helps keep our digestive system functioning properly.

If you are consuming a good amount of fibres, it will help the food move smoothly through your intestines and out of your body. 

The fibre content in sweet corn helps to prevent many gastrointestinal disorders including constipation, irritable bowel disease, haemorrhoids, and diverticulitis.

Proper functioning of the body

Sweet corn contains a good amount of essential vitamins including all the B vitamins. Vitamins are required for energy production, and the proper functioning of your heart, muscles, cells and brain.

Sweet corn also contains essential antioxidants that help to reduce the risk of chronic diseases. Antioxidants protect your body from the adverse impacts of free radicals. 

Help regulate body fluid levels

Sweet corns contain adequate amounts of sodium that helps to regulate body fluid balance. It helps to transmit nerve impulses and maintain muscle function.

Improve eyesight 

Sweet corn consists of lutein and zeaxanthin, which provides the characteristic yellow colour of the corn. Since your body cannot make lutein and zeaxanthin, they must be consumed by your diet.

These two phytochemicals are particularly accumulated in the retina of the eye, protecting the eyes from damage from blue light and helps to see clearly. 

Helps Maintain a Healthy Weight

Sweet corn helps to maintain a healthy weight. That is due to the high-fibre content in corn which makes you feel full for longer, which in turn, helps to prevent overeating by helping you to resist the urge to snack between meals. If you can reduce your total daily calories, it is easier to get rid of those extra pounds.

Strengthens Your Bones

Sweet corn contains beneficial minerals that help to strengthen bones. For instance, magnesium, potassium, phosphorus, copper, iron and zinc. 

Magnesium and potassium help to increase bone density and decreases the risk of osteoporosis in women after menopause.

Potassium is also responsible for muscle control and nerve transmission, proper kidney and heart function.

Whereas phosphorus is essential for bone growth, and not getting enough of this mineral can cause weak bones prone to illness.

Is sweet corn naturally sweet?

Canned sweet corn comprises 4.5 grams of sugar per 100-gram serving. That is way less than some other vegetables, like canned beets, which are composed of 5.5 grams of sugar. 

The sugar present in corn is a natural form of sugar. Unlike processed sugar, such as white table sugar. Our body can easily transform natural sugar present in corn into glucose to use for energy.

How to cook canned corn?

To prepare canned corn: 

  • Allow half of the liquid to drain from the corn.
  • Pour the corn and leftover liquid in a saucepan over medium flame.
  • Add garlic, butter, dried parsley, pepper and salt.
  • Boil for about 5-7 minutes, until the liquid is almost finished.


In this short article, we have provided an answer to the question, “Can you eat canned corn raw?” with an in-depth analysis of canned corn, the nutritional value of corn, the health benefits of eating corn, how to cook corn, and side effects of eating corn. 


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.