Cornmeal, white, self-rising, bolted, plain, enriched
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
White, self-rising, bolted, enriched cornmeal is a finely milled, pale-yellow flour with a subtly sweet, earthy aroma and a gritty-yet-smooth texture when cooked. It's a nutritional workhorse, offering a substantial 70g of carbohydrates per 100g for energy, along with a respectable 8.28g of protein. The 'self-rising' and 'enriched' labels mean it's pre-mixed with leavening and fortified with key B vitamins and iron, making it a convenient, nutrient-dense staple.
Calorie split: 10% protein · 82% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility, forming the crisp, golden crust of cornbread, the comforting porridge of grits, or the tender crumb of corn muffins. Its mild, slightly sweet corn flavor serves as a perfect canvas for savory or sweet preparations, deeply rooted in Southern U.S. and global cuisines.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause rapid blood sugar spikes, and the 'self-rising' variety often contains added sodium, which may concern those monitoring salt intake. To counteract this, pair it with protein and healthy fats (like eggs, cheese, or avocado) to slow digestion, and practice portion control. For a lower-glycemic option, consider mixing it with whole-grain cornmeal or using it in savory, protein-rich dishes.
Key benefits
- Provides a substantial energy source from complex carbohydrates.
- Enriched with B vitamins and iron to support metabolism and prevent deficiency.
- Contains a notable amount of protein (8.28g per 100g) for a grain product.
- A good source of dietary fiber (6.7g per 100g) to aid digestion.
- Naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'bolted' refers to a historical milling process where the cornmeal was passed through a fine silk or cloth 'bolt' to remove the bran, resulting in a finer, lighter texture than traditional stone-ground meal.
Full nutrition (USDA data · scales with serving)
| Water | 12.6 g |
| Energy | 334 kcal |
| Energy | 1397 kj |
| Protein | 8.3 g |
| Total lipid (fat) | 3.4 g |
| Ash | 5.5 g |
| Carbohydrate, by difference | 70.3 g |
| Fiber, total dietary | 6.7 g |
| Calcium, Ca | 361 mg |
| Iron, Fe | 5.8 mg |
| Magnesium, Mg | 86.0 mg |
| Phosphorus, P | 804 mg |
| Potassium, K | 255 mg |
| Sodium, Na | 1247 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.15 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.66 mg |
| Riboflavin | 0.40 mg |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.42 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 233 ug |
| Folic acid | 176 ug |
| Folate, food | 57.0 ug |
| Folate, DFE | 356 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.48 g |
| SFA 16:0 | 0.41 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.90 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.89 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.05 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.06 g |
| Threonine | 0.31 g |
| Isoleucine | 0.30 g |
| Leucine | 1.0 g |
| Lysine | 0.23 g |
| Methionine | 0.17 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.41 g |
| Tyrosine | 0.34 g |
| Valine | 0.42 g |
| Arginine | 0.41 g |
| Histidine | 0.25 g |
| Alanine | 0.62 g |
| Aspartic acid | 0.58 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.34 g |
| Proline | 0.72 g |
| Serine | 0.39 g |
FAQ
What does 'self-rising' mean in cornmeal?
It means the cornmeal is pre-mixed with leavening agents (like baking powder) and salt, so you don't need to add them separately when making recipes like cornbread.
Is this cornmeal gluten-free?
Yes, cornmeal is naturally gluten-free. However, always check the packaging for potential cross-contamination warnings if you have celiac disease or severe gluten sensitivity.
What's the difference between 'bolted' and regular cornmeal?
'Bolted' cornmeal is more finely sifted, removing the coarse bran particles. This results in a smoother texture and a lighter color compared to traditional, coarser stone-ground cornmeal.
Can I use this cornmeal for making polenta?
While you can use it, traditional polenta is typically made from coarser, yellow cornmeal. Using this finer, white cornmeal will result in a smoother, less textured dish, but it will still work.
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 3.34 kcal/g · 10% calories from protein · 6.7 g fiber · 0.0 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: 4.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.