Carbs in Cream Corn: Is It Keto-Friendly? Low-Carb Substitutes

Carbs and Calories in Cream Corn

Cream corn can be a tasty side dish, but is it keto-friendly? With all that thick, sweet cream and corn, it would seem full of carbs. So just how many carbs and calories does cream corn contain? Read on to learn more.

What is Cream Corn?

Cream corn is a classic comfort food made by mixing fresh or frozen corn kernels with a milk- or cream-based sauce. The sauce may contain dairy ingredients like cream, milk, butter and sometimes flour or cornstarch as a thickener.

The result is a rich, creamy corn side dish with a spoonable, pudding-like texture. Its sweet flavor and smooth creaminess make it a favorite at potlucks and holiday meals.

Nutrition Facts for Canned Cream Corn

The nutrition facts for a standard 12 cup serving of canned cream corn are:

• Calories: 178
• Fat: 8g
• Carbs: 26g
• Fiber: 2g
• Sugar: 6g
• Protein: 3g

As these nutrition stats show, cream corn gets a majority of its calories from carbohydrates. A 12 cup serving packs over 25 grams of carbs.

Net Carbs in Cream Corn

To calculate net carbs, you subtract grams of fiber from total carbs, since fiber doesnt impact blood sugar the same way. For cream corn, a 12 cup has 2g of fiber.

So the net carb count comes out to 24g per serving. Even accounting for fiber, that is still a hefty dose of carbs for such a small portion size.

Can You Eat Cream Corn on Keto?

The keto diet typically limits net carbs to just 20-50 grams per day. So with 24 net carbs in only 12 cup, cream corn would use up nearly an entire day's allotment of carbs all by itself.

Unless you carefully accounted for those carbs in your daily tally, cream corn could easily knock you out of ketosis. That means, unfortunately, traditional cream corn is generally not keto compliant.

Low-Carb Substitutes for Cream Corn

To enjoy a creamy corn side dish without all the carbs, there are several possible substitutes, including:

• Cauliflower corn - Replace corn with riced cauliflower and mix with cream, butter and seasonings for a faux "corn."
• Zoodles - Make "zucchini noodles" and top with a small amount of regular corn and seasonings.
• Broccoli - Blend broccoli, heavy cream and spices for a flavorful, low-carb cream sauce over your protein and veggies.

Tips for Making Cream Corn Keto

To transform traditional cream corn into a keto-approved food:

• Substitute the corn itself with bite-size pieces of low-carb vegetables like cauliflower, zucchini or broccoli.
• Use heavy whipping cream or full-fat coconut milk instead of lighter dairy creams or milk to minimize carbs and maximize healthy fats.
• Skip all-purpose flour or cornstarch thickeners, which add unnecessary carbs. Simply cook the sauce longer to thicken it instead.
• Boost flavor with salty high-fat ingredients like bacon, cheese or plain Greek yogurt rather than sugar.

Benefits of Corn and Dairy on Keto

Following a very low-carb diet offers proven benefits for health and weight control. But many people wonder if going extremely low-carb restricts beneficial foods.

Health Benefits of Corn

Corn does offer some key nutrients, including:

• Fiber for healthy digestion
• Vitamins C, A, B6
• Magnesium, zinc and antioxidants
• Plant-based protein

However, these nutrients can be obtained from lower-carb vegetables on keto. Options like green beans, broccoli, spinach, avocados and Brussels sprouts provide similar benefits to corn, without all the carbs.

Can You Eat Dairy on Keto?

Unlike fruits and starchy vegetables, dairy products are generally acceptable foods to eat on the high-fat, low-carb ketogenic diet.

In fact, adding high-fat dairy foods can help increase calories from fat. Options like heavy cream, hard cheeses, plain Greek yogurt and butter fit well into a keto eating plan.

Just avoid dairy products like milk, sweetened yogurt and ice cream which contain more carbs from lactose sugar. Stick with fattier, low-lactose dairy instead.

Making Your Own Creamy Low-Carb Corn

Whipping up keto-friendly cream corn at home lets you control the ingredients for carbs and fat. This recipe uses riced cauliflower instead of corn for the "corn" base:

Ingredients

• 2 cups riced cauliflower
• 1 cup heavy whipping cream
• 2 tbsp butter
• 14 tsp each salt and pepper
• 14 tsp garlic powder
• 14 cup shredded cheddar cheese
• Chopped green onions, bacon crumbles or hot sauce for topping (optional)

Instructions

Here is a quick overview of the cooking method:

1. Rice fresh or frozen cauliflower until it resembles corn kernel texture.
2. Melt butter in a skillet then add cauliflower and seasonings. Saut for 2-3 minutes.
3. Stir in heavy cream and simmer for 5 minutes, allowing sauce to thicken.
4. Remove from heat and mix in cheddar until melted and smooth.
5. Top faux cream corn with any desired extras like green onion, crispy bacon or hot sauce.

This mock cream corn captures the classic flavor with only a fraction of the carbs - about 5 net grams per serving. Now you can enjoy this yummy side dish without the guilt!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.