Cornmeal, degermed, unenriched, white
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Degermed white cornmeal is a finely ground, shelf-stable powder made from corn kernels with the germ and hull removed. It cooks into a smooth, creamy porridge or a tender, cake-like bread, with a mild, slightly sweet corn flavor. Nutritionally, it's a concentrated source of energy-dense carbohydrates with minimal fat.
Calorie split: 8% protein · 88% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, neutral canvas that readily absorbs flavors from sweet or savory additions. It's a foundational, versatile staple in many global cuisines, from Southern U.S. breakfasts to West African stews.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate and low fiber/protein content can lead to rapid blood-sugar spikes. To counteract this, always pair it with a protein (like eggs or beans) and a healthy fat (like butter or oil) to slow digestion and create a more balanced meal.
Key benefits
- Provides quick, accessible energy from complex carbohydrates
- Naturally low in fat and a source of dietary fiber
- Gluten-free, making it suitable for celiac or gluten-sensitive diets
- Long shelf life due to the removal of the oily germ
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'degerming' process, which removes the oily germ to prevent rancidity, was commercialized in the early 20th century and revolutionized cornmeal from a perishable local product into a shelf-stable national commodity.
Full nutrition (USDA data · scales with serving)
| Water | 11.2 g |
| Energy | 370 kcal |
| Energy | 1547 kj |
| Protein | 7.1 g |
| Total lipid (fat) | 1.8 g |
| Ash | 0.51 g |
| Carbohydrate, by difference | 79.5 g |
| Fiber, total dietary | 3.9 g |
| Total Sugars | 1.6 g |
| Sucrose | 0.68 g |
| Glucose | 0.56 g |
| Fructose | 0.17 g |
| Lactose | 0.00 g |
| Maltose | 0.19 g |
| Galactose | 0.00 g |
| Starch | 73.3 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 99.0 mg |
| Potassium, K | 142 mg |
| Sodium, Na | 7.0 mg |
| Zinc, Zn | 0.66 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.17 mg |
| Selenium, Se | 10.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.0 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 8.6 mg |
| Betaine | 1.0 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 | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 3.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 5.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.45 mg |
| Tocopherol, delta | 0.04 mg |
| Tocotrienol, alpha | 0.35 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.58 mg |
| Tocotrienol, delta | 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 |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.22 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 13:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.17 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.04 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.39 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.39 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.83 g |
| PUFA 18:2 | 0.81 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 18:1 t | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.17 g |
| Isoleucine | 0.24 g |
| Leucine | 1.0 g |
| Lysine | 0.10 g |
| Methionine | 0.16 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.19 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.17 g |
| Alanine | 0.56 g |
| Aspartic acid | 0.47 g |
| Glutamic acid | 1.5 g |
| Glycine | 0.22 g |
| Proline | 0.75 g |
| Serine | 0.34 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between degermed and whole-grain cornmeal?
Degermed cornmeal has the germ and hull removed, giving it a finer texture, lighter color, and much longer shelf life. Whole-grain cornmeal retains these parts, offering more nutrients, fiber, and a heartier, nuttier flavor, but it can go rancid faster.
Is this the same as cornstarch?
No. Cornmeal is ground from the whole corn kernel (minus the germ/hull here), while cornstarch is the pure starch extracted from the endosperm. They are not interchangeable; cornstarch is a thickener, cornmeal is a grain base.
How do I store it to keep it fresh?
Because the germ is removed, it's less prone to rancidity, but for optimal freshness, store it in an airtight container in a cool, dark place. For long-term storage (over a year), the refrigerator or freezer is recommended.
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 3.70 kcal/g · 8% calories from protein · 3.9 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: 0.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.