Creamed corn is a popular side dish, often served during the holidays or alongside hearty main dishes. While delicious, creamed corn is high in calories and should be enjoyed in moderation. Knowing how many calories are in a serving can help you stay mindful of your calorie intake. In this article, we will discuss how many calories are in 1/2 cup of creamed corn.
What is Creamed Corn?
Creamed corn, also known as cream-style corn, is corn that has been pulverized and blended with milk or cream. It has a creamy, thick texture and buttery flavor. Creamed corn can be purchased canned or frozen at most grocery stores. It is a staple side dish in the American South and Midwest.
Some key facts about creamed corn:
– Made from sweet corn blended with milk, cream, or a roux
– Has a smooth, thick, creamy texture
– Tastes rich, sweet, and buttery
– Often includes salt, sugar, and butter for extra flavor
– Used as a side dish, topping, or ingredient in recipes
– Sold canned or frozen, often labeled as “cream-style corn”
– More calories than regular corn kernels due to added dairy and fat
Calories in Creamed Corn
The number of calories in creamed corn depends on the brand and recipe, but here are some general nutrition facts:
– 1/2 cup of canned creamed corn contains approximately **110-170 calories**
– 1/2 cup of homemade creamed corn made with milk contains about **130 calories**
– 1/2 cup of homemade creamed corn made with heavy cream contains roughly **200 calories**
Calories can vary significantly based on the specific ingredients used, such as:
– Whole milk vs. low-fat or skim milk
– Heavy cream vs. half and half
– Butter vs. oil
– Added sugar or salt
As a comparison, 1/2 cup of canned or cooked regular corn kernels has only 60-80 calories. So creamed corn has nearly double the calories!
Nutrition Facts for 1/2 Cup Canned Creamed Corn
| Calories | 110 |
|---|---|
| Total Fat | 2.5g |
| Saturated Fat | 1.5g |
| Cholesterol | 5mg |
| Sodium | 270mg |
| Total Carbohydrate | 20g |
| Dietary Fiber | 1g |
| Sugars | 7g |
| Protein | 3g |
As you can see from the nutrition label, 1/2 cup of canned creamed corn contains 110 calories. It also provides a small amount of fat, sodium, carbs, and protein.
Calorie Density of Creamed Corn
In addition to total calories, looking at calorie density can be useful. Calorie density is the number of calories per gram of food.
Most vegetables have a low calorie density, meaning they provide few calories relative to their weight. Non-starchy veggies like spinach and broccoli have a calorie density around 0.2 to 0.5 calories/gram.
Starchy vegetables like corn have a higher calorie density. Whole corn kernels have a calorie density around 1 calorie/gram.
When corn is creamed and blended with dairy and fat, the calorie density increases. Creamed corn has a calorie density around 1.5 to 2 calories/gram.
So creamed corn provides significantly more calories in each bite compared to whole corn kernels or non-starchy vegetables. Understanding calorie density can help guide portion sizes.
Creamed Corn Calories in Common Portions
To put the calories into perspective, here are some common serving sizes of creamed corn and their calorie counts:
1/4 Cup Creamed Corn
– 55-85 calories
1/3 Cup Creamed Corn
– 75-115 calories
1/2 Cup Creamed Corn
– 110-170 calories
2/3 Cup Creamed Corn
– 145-225 calories
1 Cup Creamed Corn
– 220-340 calories
As you can see, calories add up quickly as your portion size increases. Sticking to a 1/4 or 1/3 cup serving can help control calorie intake.
Tips for Enjoying Creamed Corn
Here are some tips for enjoying creamed corn as part of a healthy diet:
– Stick to reasonable portions like 1/4 to 1/3 cup. Measure portions to stay mindful.
– Compare nutrition labels and choose lower calorie/lower fat versions when possible.
– Substitute milk for some or all of the heavy cream to lighten it up.
– Boost nutrition by pairing it with veggies like a salad or green beans.
– Balance out the rich corn with lighter sides like a tossed salad.
– Enjoy it as an occasional side dish rather than an everyday one.
– If eating a large portion, cut back on other high-calorie foods at the same meal.
– Focus on healthy cooking methods like baking, grilling, or air frying instead of frying.
Healthier Creamed Corn Recipes
You can lighten up creamed corn and cut back on calories while keeping all the delicious flavor. Some ideas for healthier creamed corn recipes include:
– Use 2% or nonfat milk instead of heavy cream.
– Replace some of the butter with olive oil or leave it out completely.
– Use a light sprinkle of parmesan cheese for richness instead of extra cream and butter.
– Add pureed cauliflower or butternut squash to lighten it up.
– Season with fresh herbs and spices instead of relying on salt for flavor.
– Stir in some plain nonfat Greek yogurt for a tangy flavor and creamy texture.
– Go easy on mixing in extra sugar; the natural corn sweetness should suffice.
Healthy Lighter Creamed Corn Recipe
| Ingredients |
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| Instructions |
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This healthier creamed corn uses heart-healthy olive oil instead of butter and low-fat milk instead of heavy cream. By pureeing only half the corn, it retains some texture while decreasing the calorie density. The total calorie count for a 1/2 cup serving is around 120 calories.
Creamed Corn vs. Regular Corn
To recap the differences:
Creamed Corn
– About 110-170 calories in 1/2 cup
– Made by pureeing corn kernels with milk and/or cream
– Thick, creamy texture
– Higher calorie density around 1.5-2 calories/gram
– Added fat from dairy products and sometimes butter
– Richer flavor from added dairy fat and salt
Regular Corn
– About 60-80 calories in 1/2 cup
– Whole corn kernels or slightly mashed kernels
– Firm, crisp texture
– Lower calorie density around 1 calorie/gram
– Little or no added fat
– Simple flavor highlighting the natural corn sweetness
So creamed corn has nearly double the calories of regular corn per serving. However, with proper portion sizes and reduced fat versions, it can be incorporated into a healthy diet.
The Bottom Line
How many calories in 1/2 cup creamed corn?
There are typically **110-170 calories** in 1/2 cup of creamed corn, depending on the specific recipe. Creamed corn is higher in calories than regular corn due to added dairy and fat used to create the signature creamy texture.
To lighten creamed corn, opt for low fat milk instead of heavy cream, cut back on butter, and use fresh herbs for flavor. Stick to reasonable portion sizes around 1/4 to 1/3 cup and pair it with lighter sides. Made with simple ingredient swaps, creamed corn can still be enjoyed as part of a healthy diet.