Nutrition for Cornmeal

Cornmeal Nutrition Summary

One cup of cornmeal (120 grams or 0.3 lb) contains 461 calories and 11.8 grams of protein. Cornmeal consist of 10% water, 73% carbohydrates, 10% protein, and 6% fat.

Cornmeal is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, iron, potassium, thiamin and Vitamin B6. It also contains significant amounts of magnesium, niacin, phosphorus, copper, manganese, zinc and selenium.

In one cup of cornmeal:

• Calories: 461
• Protein: 11.8 g
• Sugar: 1.9 g
• Dietary fiber: 11.3 g
• Fat: 7.1 g, (Saturated: 1.3 g)
• Sodium: 4.8 mg

There is no significant amounts of cholesterol in cornmeal.

See the Cornmeal Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Cornmeal, yellow.

Calories in Cornmeal

Cornmeal has 461 calories per cup or 384 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

76% of calories in cornmeal are from carbohydrates, 14% of calories are from fat and 10% of calories are from protein.

Calories from Carbs

Calories from Fat

Omega-6 in Cornmeal

Calories Similar to Cornmeal

Some other grains or pasta with similar calories to cornmeal by weight:

• Cornstarch: -4 calories
• Oats: +6 calories
• Pasta: -16 calories
• Flour: -24 calories

Protein in Cornmeal

An excellent source of protein, a single cup of Cornmeal contains 24% of recommended daily values or 11.8 grams of protein. In addition, cornmeal contains significant amounts of all 9 essential amino acids.

• Protein: 11.82 g
• Tryptophan: 0.06 g
• Threonine: 0.37 g
• Isoleucine: 0.44 g
• Leucine: 1.53 g
• Lysine: 0.36 g
• Methionine: 0.28 g
• Phenylalanine: 0.6 g
• Valine: 0.59 g
• Histidine: 0.32 g

Protein Similar to Cornmeal

Some other grains or pasta with similar amounts of protein to cornmeal by weight:

• Barley: +0.1 grams
• Flour: +0.6 grams
• Wheat Flour: +2.6 grams
• Pasta: +3.8 grams

Vitamins and Minerals in Cornmeal

An good source of many nutrients, cornmeal contains abundant amounts of iron, potassium, thiamin and Vitamin B6. In fact, a single cup of cornmeal contains 54% of recommended daily values or 0.7 milligrams of Vitamin B6. Also an excellent source of thiamin, a single cup of cornmeal contains 33% of recommended daily values or 0.4 milligrams of thiamin.

Vitamins in cornmeal (1 cup):

• Thiamin: 0.4 mg
• Riboflavin: 0.1 mg
• Niacin: 3 mg
• Vitamin b6: 0.7 mg
• Vitamin e: 0.4 mg
• Folate: 40.8 ug
• Vitamin k: 0.2 ug

Minerals in cornmeal (1 cup):

• Calcium: 7.2 mg
• Potassium: 386.4 mg
• Iron: 3.6 mg
• Magnesium: 128.4 mg
• Zinc: 3.7 mg
• Selenium: 7.2 ug
• Phosphorus: 270 mg
• Copper: 0.3 mg
• Manganese: 0.8 mg

There is no significant amounts of choline, vitamin a, pantothenic acid, vitamin c or vitamin b12 in cornmeal.

Similar to Cornmeal for Vitamin B6

Here are some other grains or pasta with similarly abundant amounts of Vitamin B6 to cornmeal:

• Barley: -0.4 MG
• Whole Wheat Flour: -0.48 MG
• Pasta: -0.54 MG
• Wild Rice: -0.55 MG

Cornmeal Nutrition Chart

Cornmeal in Cooking

Cornmeal is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of cornmeal.

Friends and Relatives of Cornmeal

Foods commonly cooked with cornmeal:

• Shortening
• Buttermilk
• Vegetable Oil
• Garlic Powder

Other similar relatives:

• Whole Wheat Flour
• Wheat Flour