cherry image
Cornmeal Porridge with Coconut Milk⏱ 15 min total
Recipes

Cornmeal Porridge with Coconut Milk

Per 1 serving · 366 g · 9 ingredients

Calories
356
18%
of a 2,000 cal day
  • Protein
    6.9g
    8% of calories
  • Carbs
    48g
    52% of calories
  • Fat
    17g
    41% of calories
Portion

At a glance

One serving of Cornmeal Porridge with Coconut Milk (366 g) has 356 calories, with 6.9 g of protein, 48 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (52% of calories). It is high in iron (39% DV), phosphorus (33% DV) and copper (20% DV). Keep an eye on saturated fat, which provides 65% of the daily value.

Per 100 g
97cal
low energy density
Protein per 100 cal
1.9g
Net carbs
45g
carbs minus fiber
Fiber
2.7g
21 g sugar

High in

20%+ of the daily value

  • Iron39%
  • Phosphorus33%
  • Copper20%
  • Manganese32%
  • Selenium21%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Thiamine12%
  • Riboflavin (B2)17%
  • Niacin10%
  • Vitamin B611%
  • Pantothenic acid10%

Watch

20%+ of the daily value

  • Saturated fat65%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min
  1. 1

    In a pot, combine water, cornmeal, and salt. Bring to a boil, stirring constantly.

  2. 2

    Reduce heat, cover, and let simmer for 5 minutes, stirring constantly.

  3. 3

    In a separate bowl, mix together coconut milk, flour, cinnamon, vanilla, and nutmeg.

  4. 4

    Add the coconut milk mixture to the cornmeal and cook for about 5 minutes until thickened.

  5. 5

    Stir in the condensed milk and sweeten to taste. Serve hot in a cereal bowl.

Vitamins & minerals

Amounts for 1 serving (366 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A32 μg
4%
Vitamin C2 mg
2%
Vitamin D0.1 μg
1%
Vitamin E0.2 mg
1%
Vitamin K0.4 μg
0%
Thiamine0.1 mg
12%
Riboflavin (B2)0.2 mg
17%
Niacin2 mg
10%
Vitamin B60.1 mg
11%
Folate (B9)21 μg
5%
Vitamin B120.2 μg
8%
Pantothenic acid1 mg
10%
Choline46 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium125 mg
13%
Iron3 mg
39%
Potassium365 mg
8%
Magnesium78 mg
19%
Phosphorus232 mg
33%
Zinc1 mg
12%
Copper0.2 mg
20%
Manganese1 mg
32%
Selenium12 μg
21%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene19 μg—
Arginine0.4 g—
Aspartic acid1 g—
Beta carotene35 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine0.4 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.3 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol28 μg—
Serine0.3 g—
Starch1 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.3 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 356 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 68min
    Walking (3.5 mph)
  • 43min
    Cycling (moderate)
  • 30min
    Running (6 mph)
  • 50min
    Swimming laps

Common questions

How many calories are in Cornmeal Porridge with Coconut Milk?

One serving of Cornmeal Porridge with Coconut Milk (1 serving) has 356 calories, which works out to 97 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Cornmeal Porridge with Coconut Milk high in protein?

Not especially. It has 6.9 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cornmeal Porridge with Coconut Milk keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cornmeal Porridge with Coconut Milk?

358 mg per serving.

How much sugar is in Cornmeal Porridge with Coconut Milk?

21 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all