Cornmeal mush, no added fat
Common food
Photo: Wikipedia
Cornmeal mush is a simple, warm porridge made by simmering cornmeal in water or milk until it thickens into a smooth, creamy, and comforting bowl. Its flavor is mildly sweet and earthy, with a texture that can range from pourable to firm enough to slice and pan-fry. Nutritionally, it's a low-fat, low-calorie source of complex carbohydrates, providing steady energy without added sugars.
Calorie split: 8% protein · 88% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it as a nostalgic, comforting breakfast staple that's incredibly versatile—served sweet with maple syrup and fruit or savory with cheese and herbs. Its mild flavor acts as a perfect canvas for both sweet and savory toppings across many cultures.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause blood-sugar spikes if eaten alone, especially for those managing diabetes. To counteract this, pair it with a source of protein (like eggs or yogurt) or healthy fat (like nuts or seeds) to slow digestion. Also, ensure it's cooked thoroughly to avoid a gritty texture.
Key benefits
- Naturally gluten-free grain option
- Good source of complex carbohydrates for sustained energy
- Very low in fat and calories
- Contains dietary fiber for digestive health
- Simple, minimally processed whole food
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Fried cornmeal mush was a staple for American soldiers during the Civil War because it was lightweight, non-perishable, and could be easily prepared in the field.
Full nutrition (USDA data · scales with serving)
| Water | 85.8 g |
| Energy | 58.0 kcal |
| Protein | 1.1 g |
| Total lipid (fat) | 0.28 g |
| Carbohydrate, by difference | 12.5 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 0.25 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.65 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 15.0 mg |
| Potassium, K | 21.0 mg |
| Sodium, Na | 71.0 mg |
| Zinc, Zn | 0.11 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.70 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 23.0 ug |
| Folic acid | 20.0 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 37.0 ug |
| Choline, total | 1.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 230 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| 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 | 0.04 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 | 0.03 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.13 g |
| PUFA 18:3 | 0.00 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 cornmeal mush and polenta?
They are essentially the same dish. 'Polenta' is the Italian term for a cornmeal porridge, often made with specific coarser grinds of cornmeal. 'Mush' is a more general English term for a soft, thick porridge.
Can I make it ahead of time?
Yes. Cook it, pour it into a loaf pan to set, then refrigerate. Once firm, you can slice and pan-fry it for days, making a quick breakfast or side dish.
Is it the same as grits?
Not exactly. Grits are made from hominy (corn treated with an alkali), giving them a distinct flavor and texture. Cornmeal mush is made from untreated ground corn.
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 0.58 kcal/g · 8% calories from protein · 0.6 g fiber · 0.3 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: 3.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.