CornmealGrain
398
kcal / 100g
4 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 398kcal | — |
| Protein | 10.4g | 21% |
| Total lipid (fat) | 5.44g | 7% |
| Fatty acids, total saturated | 0.886g | 4% |
| Carbohydrate, by difference | 76.93g | 28% |
| Fiber, total dietary | 8.7g | 31% |
| Total Sugars | 1.81g | — |
| Sodium, Na | 7mg | 0% |
Vitamins & Minerals
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Selenium contributes to normal spermatogenesis EU register →
Selenium contributes to the maintenance of normal hair EU register →
Selenium contributes to the maintenance of normal nails EU register →
Selenium contributes to the normal function of the immune system EU register →
Selenium contributes to the normal thyroid function EU register →
Selenium contributes to the protection of cells from oxidative stress EU register →
Thiamine contributes to normal energy-yielding metabolism EU register →
Thiamine contributes to normal functioning of the nervous system EU register →
Thiamine contributes to normal psychological function EU register →
Thiamine contributes to the normal function of the heart EU register →
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Diet Compatibility
- VeganYes
Yes — Cornmeal is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Cornmeal is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Cornmeal is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Cornmeal is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Cornmeal is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Cornmeal is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Cornmeal is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Cornmeal is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Cornmeal is not keto-friendly (68.23 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Cornmeal is not low-carb (68.23 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Cornmeal is low in sugar (1.81 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Cornmeal is high in protein (10.4 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Cornmeal is not low-fat (5.44 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Cornmeal is not low-calorie (398 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Cornmeal has no cholesterol and no naturally occurring vitamin B-12, which fits a vegan diet.
At 76.9g carbohydrate per 100g, it's too carb-dense for a ketogenic or low-carb diet. [5]Cornmeal is naturally gluten-free, but cross-contact during milling is a real risk.
If you have celiac disease, look for cornmeal specifically labeled or certified gluten-free rather than assuming any bag is safe. [6]Reviewed studies have found gluten contamination in a meaningful share of naturally gluten-free raw materials, corn flour included.
That's part of why certified labeling matters more than a food's naturally gluten-free status alone. [7]Cooked cornmeal (polenta) is low-FODMAP in servings up to 1 cup (255g) cooked, per Monash University's testing.
Dry corn flour or masa harina stays low-FODMAP up to a 100g serving. [8]True IgE-mediated corn allergy is uncommon.
When it happens, symptoms can range from skin and oral reactions to GI or respiratory symptoms, and rarely anaphylaxis. [9]Some people allergic to corn's LTP protein also react to other cereals — about a third of one studied group also reported allergy to rice and barley.
If you're allergic to corn specifically, it's worth knowing other grains could trigger a reaction too. [10]
Health Benefits
Corn has more antioxidants like ferulic acid than many other cereal grains. Its lutein and zeaxanthin are linked in observational studies to lower risk of macular degeneration and cataracts, though not every study agrees.
Corn also carries real risks worth knowing. Improperly stored, moldy corn caused 125 deaths from aflatoxin poisoning in Kenya in 2004, and its phytic acid can block absorption of minerals like zinc — soaking, sprouting, or fermenting cuts phytic acid substantially. [1]Corn's niacin is bound and poorly absorbed unless the corn is soaked in an alkaline solution like limewater, a process called nixtamalization.
Diets that relied heavily on corn without this step were historically linked to pellagra, a niacin-deficiency disease, made worse by corn protein's low tryptophan content. [2]In developed countries, cornmeal and other cereal products are now fortified with niacin, which has made pellagra from diet alone rare.
Today it mostly shows up in people with alcoholism, malabsorption issues, or severe malnutrition — not from cornmeal itself. [3]Corn is susceptible to mycotoxins such as aflatoxins and fumonisins, which can cause acute poisoning.
High, prolonged exposure is also linked to long-term health risks, including cancer risk. [4]
Storage & Buying Tips
Nixtamalization — soaking corn in an alkaline solution like limewater before grinding — is the traditional process behind masa. It makes the corn's otherwise poorly-absorbed niacin easier for your body to use. [2]
Frequently Asked Questions
Is it safe to eat raw cornmeal, for example in raw cookie dough?
No — raw cornmeal is a raw agricultural product, and grinding doesn't kill bacteria like Salmonella or E. coli that can be on it. The FDA and CDC both warn against tasting any raw flour, dough, or batter.
Since 2009, raw flour products have been tied to 168 reported illnesses and 20 hospitalizations in the US, per the FDA. Baking or cooking is what actually makes cornmeal safe to eat. [11]
Does cooking destroy the mycotoxins (like aflatoxin) that can be in corn?
Not really — mycotoxins like aflatoxin are chemically stable, so ordinary cooking won't get rid of them once they're in the grain. The WHO's advice is to stop contamination before it happens, rather than count on cooking afterward.
That means buying corn as fresh as possible, checking for mold or discoloration, and tossing anything that looks off. Keeping grain dry in storage stops mold from growing at all. [4]
How long does dry cornmeal last, and how do I know if it's gone rancid?
It depends on the type. Degermed cornmeal, with the oily germ removed, keeps about a year in an airtight container somewhere cool and dry.
Stone-ground or whole-grain cornmeal still has that oily germ, so it spoils much faster — refrigerate or freeze it instead. You'll know it's rancid by smell and taste, not a date: a musty, sour, or bitter note means the oils have oxidized. [12]
Can cornmeal be substituted 1:1 for wheat flour in baking?
Not really. Cornmeal has no gluten and a coarser, thirstier texture than wheat flour, so a straight swap changes both the crumb and how the batter behaves.
Recipes that use cornmeal are usually written around those differences on purpose. Bakers generally regard cornmeal, corn flour, and wheat flour as separate ingredients, not interchangeable ones. [13]
What's the difference between cornmeal, corn flour, polenta, grits and masa?
Cornmeal is dried corn ground coarsely. Corn flour is the same whole-grain corn, ground much finer instead.
Polenta and grits are both essentially cornmeal under a different name. 'Polenta' usually means medium-to-coarse ground corn, and 'grits' usually means coarse ground corn — though some grits start from hominy.
None of this is strictly regulated, so one bag of ground corn could legally carry more than one of these names. Masa is the real outlier — it's corn soaked in an alkaline lime solution before grinding, which lets it form a dough with just water. [13]
How does stone-ground cornmeal differ nutritionally from regular (degermed) cornmeal?
Stone-ground cornmeal keeps the corn's germ and bran, so it holds onto more fiber, healthy fats, vitamin E, and antioxidant compounds like ferulic acid. Degermed cornmeal has had that germ and bran stripped out, leaving mostly starchy endosperm.
The tradeoff is shelf life — that same oil-rich germ is why whole-grain cornmeal spoils faster than degermed. Many refined, degermed cornmeals are enriched afterward with thiamin, riboflavin, niacin, and folate to make up some of the difference. [14]
Found in these products
None of the products in our database currently contain Cornmeal.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Cornmeal, blue (Navajo)” (SR Legacy, fdcId 167628), updated 2026-08-27.
Research reviewed 2026-08-27.
- Healthline Media — Corn 101: Nutrition Facts and Health Benefits (2023-06-14)
- Pellagra: MedlinePlus Medical Encyclopedia
- Redzic et al., NCBI Bookshelf (2023) (2023-07-24)
- Detail
- Cornmeal, whole-grain, yellow - Nutrients - SR Legacy | USDA FoodData Central
- Beyond Celiac — Is Corn Gluten-Free? | BeyondCeliac.org (2025-01-16)
- Wieser et al., Nutrients (2021-06-28)
- FODMAP Everyday — Low FODMAP Grits (2017-04-01)
- Healthline Media — Corn Allergy: What Are the Symptoms? (2020-01-08)
- Maize, corn - allergy information (InformAll: Communicating about Food Allergies - University of Manchester)
- FDA — Handling Flour Safely: What You Need to Know
- Using and Storing Cornmeal | MU Extension
- Food52 — Cornmeal vs. Grits vs. Polenta vs. Masa
- Kern et al., Food Science & Nutrition (2026-02-12)