Corn pone, baked
Common food
Photo: Wikipedia
Corn pone is a rustic, baked cornbread patty, traditionally shaped by hand and cooked on a griddle or in an oven. It has a crisp, golden-brown exterior with a tender, crumbly interior and a sweet, earthy corn flavor. Nutritionally, it's a carbohydrate-rich staple, providing quick energy with minimal fat.
Calorie split: 7% protein · 75% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love corn pone for its comforting, homestyle corn flavor and satisfying texture that's perfect for sopping up stews, chili, or gravies. It's deeply tied to Southern U.S. and Appalachian food traditions, evoking a sense of heritage and simple, hearty cooking.
⚠️ Watch-outs & how to enjoy it better
As a high-carb, low-protein food, it can cause blood-sugar spikes if eaten alone, especially for those managing diabetes. To counteract this, pair it with a protein source like beans, chili, or eggs, and include a healthy fat like butter or avocado to slow digestion. Its dense carbohydrate content also means portion control is key for those monitoring calorie intake.
Key benefits
- Good source of quick energy from complex carbohydrates
- Low in fat, making it a lighter alternative to fried cornbread
- Contains dietary fiber which aids digestion
- Naturally low in sugar
- A versatile base for both sweet and savory toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'pone' is believed to derive from the Powhatan (Algonquian) word 'pone' for bread, making corn pone a direct linguistic descendant of Native American culinary influence.
Full nutrition (USDA data · scales with serving)
| Water | 50.3 g |
| Energy | 214 kcal |
| Protein | 3.5 g |
| Total lipid (fat) | 4.3 g |
| Carbohydrate, by difference | 39.7 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 0.79 g |
| Calcium, Ca | 113 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 90.0 mg |
| Potassium, K | 71.0 mg |
| Sodium, Na | 437 mg |
| Zinc, Zn | 0.33 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 5.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.17 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 72.0 ug |
| Folic acid | 62.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 116 ug |
| Choline, total | 4.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 43.0 ug |
| Carotene, alpha | 28.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 722 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.97 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 | 0.01 g |
| SFA 16:0 | 0.52 g |
| SFA 18:0 | 0.41 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.07 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 |
FAQ
What's the difference between corn pone and cornbread?
Corn pone is typically a simpler, often unleavened dough shaped into patties and baked or griddled, while cornbread is a batter-based bread baked in a pan or skillet, often containing eggs, milk, and more fat.
Is corn pone gluten-free?
Traditional corn pone made from cornmeal, water, and salt is naturally gluten-free. However, always check if commercial versions or recipes add wheat flour.
Can I make corn pone ahead of time?
Yes, baked corn pone can be stored in an airtight container for 2-3 days and reheated in an oven or toaster oven to restore crispness. It also freezes well for up to a month.
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 2.14 kcal/g · 7% calories from protein · 1.9 g fiber · 0.8 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: 6.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.