Meals derived from corn, together with popcorn, cornmeal, and grits, are constituted of dried and floor corn kernels. In comparison with different corn-based meals, cornmeal is greater in carbohydrates and comprises some nutritional vitamins and minerals.

Cornmeal can be utilized to arrange polenta, cornbread, fritters, and extra. It is an choice for individuals who comply with a gluten-free eating regimen, and may have advantages for coronary heart well being and digestion.

Cornmeal Diet Info

Complete grain cornmeal is a good supply of thiamin and magnesium. Additionally it is supply of selenium. Cornmeal merchandise constituted of dried corn, resembling grits, polenta, and masa flour, are additionally supply of vitamin B6 and folate. 

The USDA gives this diet info for one half-cup serving (61 grams) of whole-grain yellow cornmeal.

  • Energy: 221
  • Fats: 2.2g
  • Sodium: 21mg
  • Carbohydrates: 47g
  • Fiber: 5g
  • Sugars: 0.4g
  • Protein: 4.5g


A 61g serving of cornmeal comprises 221 energy, and most of these energy come from carbohydrates. In complete, a serving of cornmeal consists of 47g of carbohydrates, which comes from the excessive content material of starch. Additionally, you will achieve from the 5g per serving in fiber, which helps with digestion.

The glycemic index of cornmeal is estimated to be between 68 and 69, relying on the preparation technique. When cooked with water, the GI is round 68. A GI of 70 or extra is taken into account excessive.

Get the Glycemic Index of Many Widespread Meals


Cornmeal is pretty low in fats, and comprises 2.2g per serving, most of which is unsaturated. There’s solely 0.3g saturated fats in a half-cup of cornmeal.


Cornmeal gives 4.9g of protein per 61g serving, which is roughly the identical as quinoa, and greater than oatmeal and couscous.

Nutritional vitamins and Minerals

Cornmeal gives some nutritional vitamins and minerals. The USDA dietary evaluation exhibits {that a} single serving of cornmeal gives 77.5mg of magnesium (20% of the day by day worth), 147mg of phosphorus (11.5% of the day by day worth), and 175mg of potassium (3.5% of the day by day worth).

Well being Advantages

As a grain, and as a part of a nutritious diet, cornmeal can carry a number of well being advantages and benefits.

Appropriate for Gluten-Free Diets

Cornmeal—after all, constituted of corn—is a well-liked gluten-free grain. As a result of it doesn’t include gluten, it’s a good go-to eating regimen addition for many who comply with a gluten-free eating regimen, or have celiac illness or gluten sensitivities.

All the time ensure you learn the labels of any cornmeal product to make sure it was not made in amenities that additionally course of gluten meals.

Helps Assist Wholesome Bowel Actions

One serving of cornmeal gives about 4.5 grams of fiber. A eating regimen excessive in fiber helps to maintain bowel actions common, and produces snug and wholesome stool, making certain your digestive system is correctly processing all meals.

Could Assist in Weight problems Prevention

Cornmeal’s fiber and sugar make-up makes it a useful addition to any eating regimen aiming to stop weight problems and preserve a wholesome physique weight. One serving of cornmeal has properly beneath 1 gram of sugar, whereas additionally offering fiber. Due to this, moderately, it may be a helpful grain different for anybody trying to preserve a nutritious diet.

Boosts Coronary heart Well being

Corn, and cornmeal, has been discovered to enhance cardiovascular well being and decreasing levels of cholesterol. Cornmeal is comparatively excessive in selenium—one cup has 18.9mcg, or 34% of your day by day beneficial worth—which has been discovered to decrease coronary coronary heart illness threat.

Earlier analysis evaluation has discovered that selenium could assist in bettering cardiovascular illnesses due to its antioxidant properties.

Allergic reactions

Allergic reactions to cornmeal—and corn, general—are unusual however attainable, and will end in signs together with wheezing, diarrhea, pores and skin irritation, and hassle respiration. You probably have a corn allergy, keep away from cornmeal dishes and recipes. When you sense you might have a corn allergy, converse to an allergist. Corn allergic reactions can typically be recognized by beginning an elimination eating regimen.


Cornmeal is available in yellow, white, and blue varieties, with yellow being essentially the most generally discovered. Additionally it is typically obtainable in in coarse, medium, and wonderful grind variations.

Getting the most effective cornmeal is all about the place it got here from and whether or not it’s stoneground or de-germinated. Stoneground is much less processed and due to this fact has extra vitamins and a richer style than de-germinated cornmeal. Nevertheless, some de-germinated corn meal is enriched with added nutritional vitamins and minerals that give it a dietary increase.

Storage and Meals Security

Stone-ground cornmeal needs to be refrigerated now not than 4 months, however de-germinated cornmeal may be stored within the cupboard in a cool dry space for as much as eight months. Cornmeal may also be frozen and last as long as two years.

Polenta, a cooked cornmeal dish well-known in Italy may be cooked right into a porridge very similar to grits, or it may be fried, baked or grilled and became agency wedges and used as bread or as a facet dish to accompany fish, meat or stews.

Grits, like common cornmeal, may be stored in a cool dry place, nevertheless, as soon as grits are opened they need to be transferred to an hermetic container or the whole package deal needs to be added to an hermetic zip-closing bag to stop spoilage.

How you can Put together

Cornmeal is most frequently ready by mixing with water, butter, and thickening it on a stovetop. Cornmeal may also be added to soups to thicken it or it might be baked as a cornbread.

Wholesome Cornmeal Recipes to Attempt

  • Oven-Fried Cod With Avocado Puree
  • Beef and Lentil Chili With Cornbread Topping