Hominy, canned, yellow
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Hominy is corn kernels that have been nixtamalized—soaked and cooked in an alkaline solution, which softens them and unlocks nutrients. The canned yellow variety has a plump, chewy texture and a mild, earthy, slightly corn-like flavor. It's a low-calorie, high-fiber staple that provides a good source of complex carbohydrates.
Calorie split: 8% protein · 80% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love hominy for its satisfying, meaty chew and its incredible versatility as a base for hearty stews, a textural addition to salads, or a comforting side. It's deeply rooted in the culinary traditions of Latin America and the American South, where it's a beloved comfort food.
⚠️ Watch-outs & how to enjoy it better
Canned hominy can be high in sodium, which may be a concern for those monitoring blood pressure. To counteract this, rinse it thoroughly under cold water before use. Its high carbohydrate content means those managing blood sugar should pair it with protein (like beans or meat) and healthy fats (like avocado or cheese) to moderate glycemic response.
Key benefits
- High in dietary fiber for digestive health
- Good source of complex carbohydrates for sustained energy
- Low in fat and contains no sugar
- Nixtamalization increases niacin (vitamin B3) bioavailability
- Provides essential minerals like iron and magnesium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The nixtamalization process that creates hominy was a revolutionary Mesoamerican invention thousands of years ago, preventing pellagra (a niacin deficiency disease) in corn-dependent cultures.
Full nutrition (USDA data · scales with serving)
| Water | 82.5 g |
| Energy | 72.0 kcal |
| Energy | 301 kj |
| Protein | 1.5 g |
| Total lipid (fat) | 0.88 g |
| Ash | 0.86 g |
| Carbohydrate, by difference | 14.3 g |
| Fiber, total dietary | 2.5 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.62 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 35.0 mg |
| Potassium, K | 9.0 mg |
| Sodium, Na | 345 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.07 mg |
| Selenium, Se | 3.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.03 mg |
| Pantothenic acid | 0.15 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Vitamin B-12 | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 110 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 | 0.12 g |
| SFA 16:0 | 0.10 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.23 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.23 g |
| Fatty acids, total polyunsaturated | 0.40 g |
| PUFA 18:2 | 0.39 g |
| PUFA 18:3 | 0.01 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.05 g |
| Isoleucine | 0.06 g |
| Leucine | 0.20 g |
| Lysine | 0.03 g |
| Methionine | 0.03 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.06 g |
| Valine | 0.08 g |
| Arginine | 0.07 g |
| Histidine | 0.04 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.12 g |
| Glutamic acid | 0.30 g |
| Glycine | 0.05 g |
| Proline | 0.14 g |
| Serine | 0.07 g |
FAQ
What is the difference between hominy and corn?
Hominy is corn that has been treated with an alkaline solution (like lime water) in a process called nixtamalization. This removes the hull, softens the kernel, and changes its nutritional profile, making it more digestible and increasing vitamin availability.
Do I need to cook canned hominy?
No, canned hominy is fully cooked and ready to eat. You can add it directly to soups, stews, or salads. However, many people prefer to simmer it briefly with other ingredients to let it absorb flavors.
What is the best way to store leftover canned hominy?
Transfer any unused hominy from the can to an airtight container. It will keep in the refrigerator for 3-4 days. You can also freeze it for up to 3 months, though the texture may become slightly softer upon thawing.
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 0.72 kcal/g · 8% calories from protein · 2.5 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: 38.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.