Corn pone with stewed greens
Corn pone with stewed greens is a classic Southern American comfort food pairing, featuring a dense, cornmeal-based bread alongside slow-cooked leafy vegetables. The dish typically consists of cornmeal, water, and fat for the pone, while the greens—such as collards, turnip, or mustard greens—are often simmered with smoked pork for flavor. It is a staple of rural Southern cuisine, deeply rooted in the region's agricultural traditions.
🍽️ Nutrition at a glance
This meal is high in carbohydrates from the cornmeal and provides significant dietary fiber from the greens. It is a good source of vitamins A and C, along with minerals like iron and calcium, with a typical serving containing roughly 400-500 calories.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 12 g |
| Carbs | 65 g |
| Fat | 18 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 850 mg |
| Vitamin A | 450 mcg |
| Vitamin C | 35 mg |
| Iron | 4.5 mg |
| Calcium | 250 mg |
| Potassium | 520 mg |
| Magnesium | 80 mg |
| Vitamin K | 300 mcg |
| Folate | 120 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The dish is culturally significant as a staple of Southern soul food, often associated with family gatherings and historical African American culinary traditions. Nutritionally, the combination of corn and greens provides a complementary balance of amino acids and essential micronutrients, making it a hearty and sustaining meal.
