Cornmeal mush, NS as to fat
Common food
Photo: Wikipedia
Cornmeal mush is a simple, warm porridge made from ground cornmeal cooked in water or milk. It has a smooth, creamy, and slightly gritty texture with a mild, comforting corn flavor. Nutritionally, it's a low-calorie, high-carbohydrate base that provides quick energy and a modest amount of fiber.
Calorie split: 6% protein · 70% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting warmth and its blank-canvas nature, which readily absorbs the flavors of butter, syrup, or savory seasonings. It's a beloved staple in many cultures as a simple, hearty, and economical meal.
⚠️ Watch-outs & how to enjoy it better
Its plain, starchy profile can cause a rapid blood-sugar spike if eaten alone, and it's not very satiating. To counteract this, pair it with a source of protein (like an egg or nuts) or healthy fat (like butter or avocado) and add fiber-rich toppings like berries or seeds.
Key benefits
- Quick and easy to prepare from pantry staples
- Provides a good source of energy from complex carbohydrates
- Naturally low in fat and contains no cholesterol
- Can be a soothing, easy-to-digest food for sensitive stomachs
- Versatile base for both sweet and savory toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'mush' likely derives from the Latin 'mulsa,' a honey-water drink, reflecting its historical role as a simple, nourishing gruel.
Full nutrition (USDA data · scales with serving)
| Water | 84.4 g |
| Energy | 71.0 kcal |
| Protein | 1.1 g |
| Total lipid (fat) | 1.8 g |
| Carbohydrate, by difference | 12.3 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 0.26 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.64 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 15.0 mg |
| Potassium, K | 21.0 mg |
| Sodium, Na | 82.0 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 | 0.69 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 23.0 ug |
| Folic acid | 19.0 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 1.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 18.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 21.0 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 226 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.71 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 0.35 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.47 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.45 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.35 g |
| PUFA 18:3 | 0.03 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 | 3.0 mg |
FAQ
What's the difference between cornmeal mush and polenta?
They are essentially the same thing—ground cornmeal cooked in liquid. Polenta is the Italian term, often implying a specific grind and a firmer, sliceable final product, while 'mush' often refers to a softer, spoonable porridge.
Can I make it ahead of time?
Yes. Pour hot mush into a loaf pan, chill until set, then slice and pan-fry for a completely different, crispy-textured dish.
Is it gluten-free?
Pure cornmeal is naturally gluten-free, but always check packaging for potential cross-contamination if you have celiac disease or severe sensitivity.
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 0.71 kcal/g · 6% 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: 3.90 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.