Corn flour, masa, enriched, white
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Masa harina is a fine, nixtamalized corn flour with a distinctive earthy, slightly tangy aroma and a smooth, pliable texture when mixed with water. It's the essential dough base for tortillas and tamales, offering a significant energy source with 76.59g of carbs per 100g. Its unique preparation makes its nutrients more bioavailable than regular cornmeal.
Calorie split: 9% protein · 82% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love masa for its foundational role in creating the soul of countless dishes, from the soft, pliable tortilla to the rich, steamed tamale. Its distinct, corn-forward flavor is irreplaceable and carries deep cultural significance across Latin America.
⚠️ Watch-outs & how to enjoy it better
As a refined, high-carb flour, it can cause rapid blood-sugar spikes if eaten alone. To counteract this, pair it with protein (like beans or meat) and healthy fats (like avocado or cheese) in your meal. Some commercial brands may also add preservatives, so checking the ingredient list is wise.
Key benefits
- Source of sustained energy from complex carbohydrates
- Nixtamalization increases calcium and niacin (vitamin B3) availability
- Provides dietary fiber for digestive health
- Naturally gluten-free staple grain
- Foundation for traditional, minimally processed foods
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making masa, called nixtamalization, involves soaking corn in an alkaline solution (like lime water), which softens the hull and unlocks niacin, preventing the deficiency disease pellagra.
Full nutrition (USDA data · scales with serving)
| Water | 9.8 g |
| Energy | 363 kcal |
| Energy | 1517 kj |
| Protein | 8.5 g |
| Total lipid (fat) | 3.7 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 76.6 g |
| Fiber, total dietary | 6.4 g |
| Total Sugars | 1.6 g |
| Starch | 66.0 g |
| Calcium, Ca | 138 mg |
| Iron, Fe | 8.5 mg |
| Magnesium, Mg | 93.0 mg |
| Phosphorus, P | 231 mg |
| Potassium, K | 262 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 0.38 mg |
| Selenium, Se | 10.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.5 mg |
| Riboflavin | 0.81 mg |
| Niacin | 9.9 mg |
| Pantothenic acid | 0.19 mg |
| Vitamin B-6 | 0.47 mg |
| Folate, total | 162 ug |
| Folic acid | 133 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 256 ug |
| Choline, total | 8.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 6.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.53 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.45 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 1.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.99 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.06 g |
| Threonine | 0.24 g |
| Isoleucine | 0.28 g |
| Leucine | 1.0 g |
| Lysine | 0.22 g |
| Methionine | 0.17 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.41 g |
| Tyrosine | 0.23 g |
| Valine | 0.38 g |
| Arginine | 0.38 g |
| Histidine | 0.26 g |
| Alanine | 0.64 g |
| Aspartic acid | 0.55 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.31 g |
| Proline | 0.68 g |
| Serine | 0.42 g |
FAQ
What's the difference between masa harina and cornmeal?
Masa harina is made from corn that has been nixtamalized (cooked in an alkaline solution), giving it a distinct flavor and the ability to form a smooth dough. Cornmeal is simply ground dried corn and will not form a pliable dough for tortillas.
Can I use masa harina to make cornbread?
Yes, but it will have a different, more tender and slightly tangy texture than cornbread made with regular cornmeal. It's often used in combination with other flours for a unique result.
Why is my masa dough cracking?
It's likely too dry. Add water, a tablespoon at a time, and knead until it's soft and pliable like Play-Doh. It should hold a shape without crumbling.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.63 kcal/g · 9% calories from protein · 6.4 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.