There’s a lot of debate these days about what’s better for you: canned or frozen corn. Some people swear by the nutritional benefits of freshly frozen corn, while others say that canned corn is just as good, if not better. So, which is really the best choice?
In this article, I’ll be comparing canned corn against frozen corn to find out which is best for nutrition, price, storage and I’ll be comparing ingredients to find out if there’s any difference between the two.
Also, you can take part in our poll to tell future readers and us which you think is the best between the two.
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Ingredients Comparision
As you can see in the ingredients chart below, when it comes to corn, the ingredients are straightforward, but the main difference between the two is that canned corn contains corn, water, sugar, and salt, whereas frozen corn simply contains corn.
The brand of canned corn that I compared contains salt and sugar, but it’s worth noting there are variations of no sugar/low sodium alternatives available.
| Canned Corn Ingredients | Frozen Corn Ingredients |
| Golden Whole Kernel Corn, Water, Sugar, Salt | Corn |
Canned Corn Vs. Frozen Corn Nutritional Comparison
Now let’s take a look at the nutritional difference between canned corn and frozen corn.
To keep the information as accurate and fair as possible, I’ll be comparing leading brands’ weight-for-weight (per 95g serving).
Best for Calorie Content
When it comes to calories, surprisingly, frozen corn has 10 more calories per serving weight than canned corn.
This might have something to do with the fact that canned corn is stored in water, which is partially absorbed by the kernels making them more watery than the frozen alternative.
Winner: Canned Corn
| Corn Type | Calories Per Serving |
| Canned Whole Kernal Corn | 90kcal |
| Frozen Whole Kernal Corn | 100kcal |
Nutrition
When it comes to the nutritional comparison, frozen corn is the clear winner of most categories. Frozen corn contains less added sugar, less sodium, more dietary fiber, and more vitamins and minerals than canned corn.
The table below shows the comparison for each nutritional category and per canned and frozen corn serving. Vitamin and mineral percentages are based on a percentage of a daily recommended value.
Winner: Frozen Corn
| Nutrition Type | Canned Corn (Value per 95g Serving) | Frozen Corn (Value per 95g Serving) |
| Carbohydrates | 19g | 18g |
| Sugar | 6g (includes 2g added sugar) | 6g (no added sugars) |
| Protein | 2g | 3g |
| Fat | 0.5g | 1.5g |
| Saturated Fat | 0g | 0g |
| Cholesterol | 0mg | 0mg |
| Fiber | 1g | 2g |
| Sodium | 200mg | 0g |
| Vitamin A | 0% | 0% |
| Vitamin C | 4% | 6% |
| Calcium | 0% | 0% |
| Potassium | 4% | 6% |
| Iron | 0% | 2% |
| Vitamin D | 0% | 0% |
Best for Flavor/Texture
When it comes to flavor and texture, both canned and frozen corn is pretty similar, but it isn’t easy to judge a winner without a wide range of opinions.
Some people believe that frozen corn tastes more like “real” corn, while canned corn can sometimes taste slightly metallic. However, this is really up to personal preference.
Texture-wise, frozen corn is generally a little bit firmer than canned corn. Again, this is up to personal preference.
You can help us find a winner by voting in the poll below to tell us your favorite and reveal the winner of the votes so far.
Best for Storage & Freshness
We generally buy canned or frozen corn because of its long shelf life, but is one better than the other when it comes to storage?
Canned corn is often better for storage because it has a longer shelf life than frozen corn.
Frozen corn, on the other hand, can be kept in the freezer for up to 12 months, which is still a long time when compared to fresh vegetables and has the benefit of being able to use as much or as little at a time without having to use the entire pack.
If you are looking for a corn product with a long shelf life that doesn’t spoil easily, canned corn is the better option.
Although when it comes to freshness frozen corn has a fresher feel because it’s usually frozen very soon after picking to contain the fresh flavor.
Best for Price
Canned corn is often a better option than frozen corn when it comes to price. Canned corn is typically less expensive than frozen corn, so canned corn is the way to go if you are looking for the best deal.
Using the example of store own-brand corn, canned corn costs around $0.03-0.05 per ounce compared to frozen corn, which costs around $0.07 per ounce.
However, keep in mind that the price of canned and frozen corn can vary depending on the brand and where you buy it.
Winner: Canned Corn
Overall Winner
So overall, frozen corn is the better choice for most people based on important nutritional factors, including being lowest in salt and sugar while being higher in dietary fiber.
But if you are looking for a product with a longer shelf life or want to save money, go with canned corn. Ultimately, what is best for you is the most important factor for you and your diet, but hopefully, the data in this article can help you make an informed decision.
| Comparison Category | Winner (Canned Corn or Frozen Corn) |
| Best for Calorie Content | Canned Corn |
| Best for Carbohydrate Content | Frozen Corn |
| Best for Sugar Content | Frozen Corn |
| Best for Protein Content | Frozen Corn |
| Best for Fat Content | Canned Corn |
| Best for Fiber Content | Frozen Corn |
| Best for Sodium Content | Frozen Corn |
| Best for Vitamins/Minerals | Frozen Corn |
| Best for Storage and Freshness | Canned Corn |
| Best for Price | Canned Corn |
| Overall Winner | Frozen Corn |
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References Used for this Article
To ensure the nutritional information used in this article is accurate, I have used data from USDA and manufacturer information; the link below contains the source information: