Cornmeal
Categories
| Macros | per 100 g |
|---|---|
| Calories | 368 kcal |
| Protein | 8.1 g |
| Fat | 1.8 g |
| Carbs | 76.9 g |
Cornmeal is a coarsely to finely ground flour made from dried maize, used raw as a dry ingredient before cooking. It is a staple in many cuisines worldwide — forming the base of polenta in Italy, cornbread in the American South, and porridges across Latin America and Africa. Per 100 g, raw cornmeal provides 368 kcal, 8.1 g of protein, 1.8 g of fat, 76.9 g of carbohydrates and 6 g of dietary fibre, with only 1.5 g coming from sugars. It contributes 170 mg of potassium, 120 mg of phosphorus and 44 mg of magnesium per 100 g, along with 30 mcg of folate. Cornmeal is suitable for vegan, vegetarian, gluten-free, dairy-free, pescatarian and low-FODMAP dietary patterns.
How many calories in cornmeal?
Raw cornmeal contains 368 kcal per 100 g, making it a calorie-dense dry ingredient similar in energy to other grain flours. A typical 30 g serving used in a recipe contributes around 110 kcal.
Is cornmeal gluten-free?
Yes, cornmeal is naturally gluten-free, as it is ground from maize rather than wheat, barley or rye. It appears on the gluten-free diet list, though people with coeliac disease should check that the product was processed in a dedicated gluten-free facility to avoid cross-contamination.
How much potassium is in cornmeal?
Cornmeal provides 170 mg of potassium per 100 g, along with 120 mg of phosphorus and 44 mg of magnesium, making it a reasonable source of several minerals among grain-based ingredients.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 368 kcal |
| Protein | 8.1 g |
| Fat | 1.8 g |
| Carbs | 76.9 g |
| Sugars | 1.5 g |
| Fiber | 6.0 g |
| Starch | 73.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.23 g |
| Monounsaturated | 0.43 g |
| Polyunsaturated | 0.83 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 3.0 mg |
| Iron | 3.0 mg |
| Magnesium | 44.0 mg |
| Phosphorus | 120 mg |
| Potassium | 170 mg |
| Sodium | 7.0 mg |
| Zinc | 1.0 mg |
| Copper | 0.13 mg |
| Manganese | 0.17 mg |
| Selenium | 10.5 mcg |
| Iodine | 3.7 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 9.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.37 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.30 mg |
| Riboflavin (B2) | 0.093 mg |
| Niacin (B3) | 2.5 mg |
| Pantothenic acid (B5) | 0.31 mg |
| Vitamin B6 | 0.18 mg |
| Folate (B9) | 30.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 8.6 mg |
