Masa harina (yellow, enriched) nutrition facts
Per 1 cup · 114 g
of a 2,000 cal day
- Protein9.6g9% of calories
- Carbs87g82% of calories
- Fat4.2g9% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Masa harina (yellow, enriched) (1 cup, 114 g) has 414 calories, with 9.6 g of protein, 87 g of carbohydrates and 4.2 g of fat. Most of its energy comes from carbs (82% of calories). It is high in dietary fiber (26% DV), thiamine (140% DV) and riboflavin (b2) (71% DV).
High in
20%+ of the daily value
- Dietary fiber26%
- Thiamine140%
- Riboflavin (B2)71%
- Niacin71%
- Vitamin B642%
- Folate (B9)60%
Good source of
10–19% of the daily value
- Calcium16%
- Zinc19%
- Manganese19%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (114 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 13 μg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 2 mg | 140% |
| Riboflavin (B2) | 1 mg | 71% |
| Niacin | 11 mg | 71% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 238 μg | 60% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 5 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 157 mg | 16% |
| Iron | 10 mg | 121% |
| Potassium | 299 mg | 6% |
| Magnesium | 106 mg | 25% |
| Phosphorus | 263 mg | 38% |
| Zinc | 2 mg | 19% |
| Copper | 0.2 mg | 26% |
| Manganese | 0.4 mg | 19% |
| Selenium | 12 μg | 22% |
Full breakdown · 27 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 72 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 111 μg | — |
| Cystine | 0.2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Isoleucine | 0.3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.5 g | — |
| Starch | 75 g | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Bob's Red Mill Golden Corn Flour, Organic, Masa Harina379
- Maseca Corn Masa Flour, Gluten Free, Instant367
- Maseca Corn Masa Flour, Yellow, Instant367
- King Arthur Baking Company Masa Harina Flour, Organic367
- Masa harina (yellow, enriched)363
- Masa harina (white, enriched)363
- The Quaker Oats, Co. Masa harina355
Similar foods
110 calThe Quaker Oats, Co. Masa harina¼ cup−304 cal
414 calMasa harina (white, enriched)1 cupsame cal
110 calMaseca Corn Masa Flour, Gluten Free, Instant¼ cup−304 cal
110 calMaseca Corn Masa Flour, Yellow, Instant¼ cup−304 cal
110 calBob's Red Mill Golden Corn Flour, Organic, Masa Harina¼ cup−304 cal
110 calKing Arthur Baking Company Masa Harina Flour, Organic⅓ cup−304 cal
Burning 414 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Masa harina (yellow, enriched)?
One serving of Masa harina (yellow, enriched) (1 cup) has 414 calories, which works out to 363 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Masa harina (yellow, enriched) high in protein?
Not especially. It has 9.6 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Masa harina (yellow, enriched) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 80 g of net carbs and 82% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Masa harina (yellow, enriched)?
5.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
