Nutrition for Cornmeal

Calories, Protein, Vitamins and More


image of cornmeal source

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

Calories from Carbs

The majority, or 76% of the calories in cornmeal are from carbohydrates. The carbs in cornmeal are mostly in the form of dietary fiber, sugar and starch (13%, 2% and 85%). An excellent high-fiber food, a single cup of cornmeal contains 45% of recommended daily values or 11.3 grams of dietary fiber.

  • Dietary fiber: 11.3 g
  • Sugar: 1.9 g
  • Starch: 74.3 g

Calories from Fat

About 14% the calories in cornmeal are from fat. Cornmeal has a moderate amount of total fat, with 7.1 grams or 11% of recommended daily values per cup. It also is cholestrol free. Most of the fat in cornmeal are healthier unsaturated fats:

  • Total fat: 7.1 g
  • Saturated fat: 1.3 g
  • Monounsaturated fat: 2.6 g
  • Polyunsaturated fat: 2.8 g
There is no significant amounts of cholestrol in cornmeal.

Omega-6 in Cornmeal

A good source of omega-6 fatty acids, every cup of cornmeal contains a total of 2.8 grams of omega-6. In addition, a large portion of the omega-6 in cornmeal comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 2.75 g

Calories Similar to Cornmeal

Some other vegetables with similar calories to cornmeal by weight:

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 vegetables with similar amounts of protein to cornmeal by weight:

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 mg of Vitamin B6. Also an excellent source of thiamin, a single cup of cornmeal contains 33% of recommended daily values or 0.4 mg 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 vegetables with similarly abundant amounts of Vitamin B6 to cornmeal:

Cornmeal Nutrition Chart

Cornmeal:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Cornmeal in Cooking

Cornmeal is in the top 10% of most popular ingredients for recipes. Cornmeal can be consumed raw and is often ground before cooking or serving. Most recipes call for one or two cups of cornmeal.

Friends and Relatives of Cornmeal

Foods commonly cooked with cornmeal:


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