Our expert says:
According to the SA Food Tables, creamed, canned sweetcorn contains 303 kJ per 100g, while canned whole kernel corn contains 339 kJ per 100g. A 100g serving of these foods will therefore contribute 4,8 or 5,4% of the daily energy requirement for an adult woman who is trying to lose weight, and 3,5% or 4,0% respectively for an adult man on an energy-reduced diet. So it is not high in energy and you can certainly have a 100g serving of sweet corn or whole kernel corn on wholewheat toast for breakfast.
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