Cornmeal, yellow (Navajo)
Whole food · American Indian/Alaska Native Foods
Photo: Wikipedia
Navajo yellow cornmeal is a coarsely ground, sun-kissed staple with a robust, earthy flavor and a hearty, slightly gritty texture that holds its shape beautifully in cooking. Nutritionally, it's a powerhouse of complex carbohydrates and fiber, providing sustained energy and digestive support without excessive fat. This traditional grain offers a satisfying, nutty sweetness that deepens with toasting or long cooking.
Calorie split: 10% protein · 76% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love it for its authentic, rustic corn flavor that forms the soul of traditional dishes, and its remarkable versatility in both savory breads and sweet porridges. It's deeply tied to cultural heritage, offering a tangible connection to centuries-old cooking traditions.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause blood-sugar spikes if consumed in large portions without balancing nutrients, and its coarse texture may be challenging for those with digestive sensitivities. To mitigate, pair it with protein (like beans or cheese) and healthy fats (like avocado or nuts), practice portion control, and consider soaking or fermenting the cornmeal before cooking to improve digestibility.
Key benefits
- High in dietary fiber for digestive health
- Rich in complex carbohydrates for steady energy
- Good source of plant-based protein
- Naturally low in sugar
- Provides essential minerals like iron and magnesium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific yellow cornmeal used in traditional Navajo cooking is often made from a heritage variety of flint corn called 'Diné' corn, which has been cultivated by the Navajo people for centuries and is prized for its deep, sweet flavor and vibrant color.
Full nutrition (USDA data · scales with serving)
| Water | 10.2 g |
| Energy | 384 kcal |
| Energy | 1606 kj |
| Protein | 9.8 g |
| Total lipid (fat) | 5.9 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 72.9 g |
| Fiber, total dietary | 9.4 g |
| Total Sugars | 1.6 g |
| Sucrose | 1.2 g |
| Glucose | 0.22 g |
| Fructose | 0.15 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 61.9 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 107 mg |
| Phosphorus, P | 225 mg |
| Potassium, K | 322 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.24 mg |
| Manganese, Mn | 0.64 mg |
| Selenium, Se | 6.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.30 mg |
| Riboflavin | 0.09 mg |
| Niacin | 2.5 mg |
| Pantothenic acid | 0.59 mg |
| Vitamin B-6 | 0.59 mg |
| Folate, total | 34.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 34.0 ug |
| Vitamin E (alpha-tocopherol) | 0.37 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 4.9 mg |
| Tocopherol, delta | 0.37 mg |
| Tocotrienol, alpha | 0.37 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.99 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.20 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 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 15:0 | 0.00 g |
| SFA 16:0 | 0.78 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.22 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.1 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 | 2.1 g |
| MUFA 20:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| PUFA 18:2 | 2.3 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 g |
| PUFA 18:3 n-6 c,c,c | 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 |
Amino acid profile (per 100g)
| Tryptophan | 0.05 g |
| Threonine | 0.31 g |
| Isoleucine | 0.37 g |
| Leucine | 1.3 g |
| Lysine | 0.30 g |
| Methionine | 0.23 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.50 g |
| Tyrosine | 0.29 g |
| Valine | 0.49 g |
| Arginine | 0.42 g |
| Histidine | 0.27 g |
| Alanine | 0.77 g |
| Aspartic acid | 0.66 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.36 g |
| Proline | 0.85 g |
| Serine | 0.47 g |
FAQ
Is Navajo yellow cornmeal gluten-free?
Yes, it is naturally gluten-free, as it is made from corn, which does not contain gluten. However, always check for cross-contamination if you have celiac disease.
How does it differ from regular cornmeal?
Navajo yellow cornmeal is typically made from a specific heritage flint corn variety, giving it a coarser grind, deeper flavor, and more vibrant color compared to standard yellow cornmeal.
Can I use it for baking?
Absolutely. It's excellent for cornbread, muffins, and pancakes, adding a rustic texture and rich corn flavor. It can also be used in sweet dishes like puddings or porridges.
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 3.84 kcal/g · 10% calories from protein · 9.4 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.