Cornmeal, whole-grain, white
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Whole-grain white cornmeal is a coarse, gluten-free flour milled from dried white corn kernels, retaining the bran and germ for a nutty, earthy flavor. When cooked, it transforms from a gritty powder into a creamy porridge or a firm, golden cake with a pleasantly rustic texture. It's a carbohydrate-rich staple, notable for its significant fiber content and modest protein.
Calorie split: 9% protein · 83% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love it for its hearty, comforting flavor and remarkable versatility, serving as the foundation for everything from savory Southern U.S. spoonbreads to sweet Italian polenta cakes. Its ability to be creamy, firm, or crispy depending on preparation makes it a beloved canvas in global kitchens.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate density can cause rapid blood sugar spikes if eaten alone or in large portions. To counteract this, pair it with a source of protein (like beans or cheese) and healthy fat (like olive oil or butter), and opt for a controlled portion size. Some may find its coarse texture gritty if not cooked properly; using a fine grind or cooking it longer with ample liquid can create a smoother consistency.
Key benefits
- High in dietary fiber (7.3g per 100g), supporting digestive health.
- Good source of plant-based protein (8.12g per 100g).
- Naturally gluten-free, making it a safe grain for celiac disease or gluten sensitivity.
- Provides essential minerals like iron, magnesium, and phosphorus.
- Contains carotenoids like lutein and zeaxanthin, beneficial for eye health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The nixtamalization process, an ancient Mesoamerican technique of treating corn with an alkaline solution (like lime water), dramatically increases the bioavailability of niacin (vitamin B3) in cornmeal, preventing deficiency diseases like pellagra.
Full nutrition (USDA data · scales with serving)
| Water | 10.3 g |
| Energy | 362 kcal |
| Energy | 1515 kj |
| Protein | 8.1 g |
| Total lipid (fat) | 3.6 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 76.9 g |
| Fiber, total dietary | 7.3 g |
| Total Sugars | 0.64 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 3.5 mg |
| Magnesium, Mg | 127 mg |
| Phosphorus, P | 241 mg |
| Potassium, K | 287 mg |
| Sodium, Na | 35.0 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 0.50 mg |
| Selenium, Se | 15.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.39 mg |
| Riboflavin | 0.20 mg |
| Niacin | 3.6 mg |
| Pantothenic acid | 0.42 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 25.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 21.6 mg |
| Betaine | 11.6 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) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.51 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 | 0.43 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.95 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.94 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.05 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 |
Amino acid profile (per 100g)
| Tryptophan | 0.06 g |
| Threonine | 0.30 g |
| Isoleucine | 0.29 g |
| Leucine | 1.00 g |
| Lysine | 0.23 g |
| Methionine | 0.17 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.40 g |
| Tyrosine | 0.33 g |
| Valine | 0.41 g |
| Arginine | 0.41 g |
| Histidine | 0.25 g |
| Alanine | 0.61 g |
| Aspartic acid | 0.56 g |
| Glutamic acid | 1.5 g |
| Glycine | 0.33 g |
| Proline | 0.71 g |
| Serine | 0.39 g |
FAQ
What's the difference between cornmeal and corn flour?
Cornmeal is ground to a coarser, gritty texture, while corn flour is ground to a fine, powdery consistency. Cornmeal is used for polenta, cornbread, and mush, while corn flour is used for thickening sauces or in delicate baked goods.
Is whole-grain white cornmeal the same as yellow cornmeal?
No. They come from different varieties of corn. White cornmeal has a milder, slightly sweeter flavor, while yellow cornmeal has a more pronounced, earthy corn taste. Nutritionally, they are very similar.
How do I prevent lumps when making polenta?
Use a whisk to slowly sprinkle the cornmeal into a large pot of boiling, salted water, whisking constantly. Reduce the heat to a low simmer and continue to stir frequently with a wooden spoon as it thickens to ensure a smooth, lump-free texture.
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 3.62 kcal/g · 9% calories from protein · 7.3 g fiber · 0.6 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: 0.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.