White cornmeal (whole-grain) nutrition facts
Per 1 cup · 122 g
of a 2,000 cal day
- Protein9.9g9% of calories
- Carbs94g83% of calories
- Fat4.4g9% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of White cornmeal (whole-grain) (1 cup, 122 g) has 442 calories, with 9.9 g of protein, 94 g of carbohydrates and 4.4 g of fat. Most of its energy comes from carbs (83% of calories). It is high in dietary fiber (32% DV), thiamine (39% DV) and niacin (28% DV).
High in
20%+ of the daily value
- Dietary fiber32%
- Thiamine39%
- Niacin28%
- Vitamin B629%
- Iron53%
- Magnesium37%
Good source of
10–19% of the daily value
- Riboflavin (B2)19%
- Pantothenic acid10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (122 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 | 1 mg | 3% |
| Vitamin K | 0.4 μg | 0% |
| Thiamine | 0.5 mg | 39% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 4 mg | 28% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 31 μg | 8% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 7 mg | 1% |
| Iron | 4 mg | 53% |
| Potassium | 350 mg | 7% |
| Magnesium | 155 mg | 37% |
| Phosphorus | 294 mg | 42% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 26% |
| Manganese | 1 mg | 26% |
| Selenium | 19 μg | 34% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Isoleucine | 0.4 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 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 | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
110 calP.A.N. Corn Meal, Pre-Cooked, White3 tbsp−332 cal- 110 cal
PAN Corn Meal, Pre-Cooked, White3 tbsp.−332 cal - 110 calAbbitt's Corn Meal, White, Fine Ground3 tbsp−332 cal
- 120 calMartha White Corn Meal3 tbsp−322 cal
- 110 calAbbitt's Corn Meal, White, Medium Ground3 tbsp−332 cal
- 120 calP.A.N. Pre- Cooked Whole Grain White Corn Meal3 tbsp−322 cal
Burning 442 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 84minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 62minSwimming laps
Common questions
How many calories are in White cornmeal (whole-grain)?
One serving of White cornmeal (whole-grain) (1 cup) has 442 calories, which works out to 362 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is White cornmeal (whole-grain) high in protein?
Not especially. It has 9.9 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 White cornmeal (whole-grain) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 85 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 cornmeal (whole-grain)?
43 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in White cornmeal (whole-grain)?
0.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
