Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
This is a versatile, enriched blend of yellow cornmeal and wheat flour, pre-mixed with leavening agents for a quick, tender crumb. It has a mildly sweet, earthy corn flavor and a fine, slightly gritty texture that softens beautifully when cooked. Nutritionally, it's a solid source of complex carbohydrates and dietary fiber, with a notable protein boost from the added wheat flour.
Calorie split: 10% protein · 83% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nostalgic flavor and the convenience of a one-step mix for everything from skillet cornbread to fluffy johnnycakes. It's a kitchen workhorse that bridges the gap between hearty cornbread and softer, cake-like textures.
⚠️ Watch-outs & how to enjoy it better
As an enriched grain product, it can cause rapid blood sugar spikes, especially when made into sweetened baked goods. Those with celiac disease or gluten sensitivity must avoid it due to the added wheat flour. To counteract, pair servings with protein (like beans or cheese) and healthy fats (like avocado or olive oil) to slow digestion, and choose unsweetened preparations.
Key benefits
- Provides sustained energy from complex carbohydrates and fiber.
- Enriched with B vitamins and iron, replacing nutrients lost in milling.
- The added wheat flour creates a more tender texture than pure cornmeal.
- Quick-prep base for breads, muffins, and hot cereals due to self-rising agents.
- Good source of dietary fiber, supporting digestive health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'bolted' refers to the process of sifting the cornmeal through a fine mesh to remove the coarsest bran particles, resulting in a lighter, more uniform texture ideal for delicate baked goods.
Full nutrition (USDA data · scales with serving)
| Water | 10.3 g |
| Energy | 348 kcal |
| Energy | 1456 kj |
| Protein | 8.4 g |
| Total lipid (fat) | 2.9 g |
| Ash | 5.0 g |
| Carbohydrate, by difference | 73.4 g |
| Fiber, total dietary | 6.3 g |
| Calcium, Ca | 299 mg |
| Iron, Fe | 5.0 mg |
| Magnesium, Mg | 54.0 mg |
| Phosphorus, P | 651 mg |
| Potassium, K | 207 mg |
| Sodium, Na | 1319 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.52 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.71 mg |
| Riboflavin | 0.43 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 264 ug |
| Folic acid | 198 ug |
| Folate, food | 66.0 ug |
| Folate, DFE | 402 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 287 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 | 0.40 g |
| SFA 16:0 | 0.34 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.75 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.75 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.04 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.30 g |
| Isoleucine | 0.30 g |
| Leucine | 0.97 g |
| Lysine | 0.23 g |
| Methionine | 0.17 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.41 g |
| Tyrosine | 0.33 g |
| Valine | 0.41 g |
| Arginine | 0.41 g |
| Histidine | 0.25 g |
| Alanine | 0.58 g |
| Aspartic acid | 0.56 g |
| Glutamic acid | 1.7 g |
| Glycine | 0.34 g |
| Proline | 0.77 g |
| Serine | 0.40 g |
FAQ
What's the difference between this and plain yellow cornmeal?
This product is a blend: it contains both cornmeal and wheat flour, plus leavening agents (like baking powder) and enriched nutrients. Plain cornmeal is just ground corn, with no wheat, leavening, or enrichment.
Can I use this for frying?
It's not ideal for classic cornmeal dredging or frying (like for fish) because the wheat flour and leavening agents can create a gummy coating. For frying, use plain, coarse-ground cornmeal for the best crunch.
Why is it called 'enriched'?
Enrichment is a process where certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after milling, which strips the grain of some natural nutrients. This boosts its nutritional profile.
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 3.48 kcal/g · 10% calories from protein · 6.3 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: 6.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.