White corn flour (whole-grain) nutrition facts
Per 1 cup · 117 g
of a 2,000 cal day
- Protein8.1g7% of calories
- Carbs90g83% of calories
- Fat4.5g9% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of White corn flour (whole-grain) (1 cup, 117 g) has 422 calories, with 8.1 g of protein, 90 g of carbohydrates and 4.5 g of fat. Most of its energy comes from carbs (83% of calories). It is high in dietary fiber (31% DV), thiamine (24% DV) and Vitamin B6 (33% DV).
High in
20%+ of the daily value
- Dietary fiber31%
- Thiamine24%
- Vitamin B633%
- Iron35%
- Magnesium26%
- Phosphorus45%
Good source of
10–19% of the daily value
- Niacin14%
- Pantothenic acid15%
- Zinc18%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (117 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 0.4 μg | 0% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 29 μg | 7% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 25 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 8 mg | 1% |
| Iron | 3 mg | 35% |
| Potassium | 369 mg | 8% |
| Magnesium | 109 mg | 26% |
| Phosphorus | 318 mg | 45% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 30% |
| Manganese | 1 mg | 23% |
| Selenium | 18 μg | 33% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Isoleucine | 0.3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Theobromine | 0 mg | — |
| 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.
Similar foods
- 290 cal
Oneida Corn Mush Flour½ cup−132 cal - 80 cal
La Fe White Corn, Arepa Blanca1 piece−342 cal - 120 calBob's Red Mill Corn Flour, Whole Grain, Stone Ground¼ cup−302 cal
- 100 calGold Mine Natural Food Co. Corn Flour¼ cup−322 cal
- 100 calNatural Grocers Corn Flour¼ c−322 cal
- 100 calGonsalves White Corn Flour2 tbsp−322 cal
Burning 422 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 80minWalking (3.5 mph)
- 51minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in White corn flour (whole-grain)?
One serving of White corn flour (whole-grain) (1 cup) has 422 calories, which works out to 361 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is White corn flour (whole-grain) high in protein?
Not especially. It has 8.1 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is White corn flour (whole-grain) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 81 g of net carbs and 83% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in White corn flour (whole-grain)?
5.9 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in White corn flour (whole-grain)?
0.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
