Grain
unenriched yellow cornmeal.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
yellow corn flour
SERVING
CALORIES
370
PROTEIN
7.1g
CARBS
79.5g
FAT
1.8g
FIBER
3.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories370kcal—
Protein7.1g14%
Carbohydrates79.5g29%
Fiber3.9g14%
Sugar1.6g3%
Total fat1.8g2%
Saturated fat0.22g1%
Trans fat0g—
Cholesterol0mg0%
Water11.2g—
MINERALS
Sodium7.0mg0%
Potassium142mg3%
Calcium3.0mg0%
Iron1.1mg6%
Magnesium32mg8%
Phosphorus99mg8%
Zinc0.66mg6%
Copper0.08mg9%
Manganese0.17mg7%
Selenium10.5µg19%
VITAMINS
Vitamin A11µg1%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.12mg1%
Vitamin K0µg0%
Thiamin (B1)0.14mg12%
Riboflavin (B2)0.05mg4%
Niacin (B3)1.0mg6%
Pantothenic acid (B5)0.24mg5%
Vitamin B60.18mg11%
Folate (B9)30µg8%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup157g
1 tablespoon9.8g
1 teaspoon3.3g
1 ml0.7g
1 liter654.2g
HEALTH BENEFITS
Why eat it.
- ✓Provides complex carbohydrates for sustained energy release.
- ✓Source of antioxidants like lutein and zeaxanthin, which support eye health.
- ✓Naturally gluten-free, making it a suitable grain for individuals with celiac disease or gluten sensitivity.
- ✓Contains some dietary fiber, which aids in digestion and promotes satiety.
COOKING TIPS
In the kitchen.
- 1To prevent lumps when making polenta or grits, whisk cornmeal slowly into cold liquid before heating.
- 2Use as a coating for fried foods like fish, chicken, or green tomatoes to create a crispy, golden crust.
- 3Toast dry cornmeal in a skillet over medium heat before using in recipes like cornbread to deepen its nutty flavor.
- 4Dust baking surfaces with cornmeal to prevent doughs like pizza or bread from sticking.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry pantry for up to one year.
- For longer-term storage, place the airtight container in the refrigerator or freezer to prevent the natural oils from becoming rancid.
FAQ
Frequently asked questions.
Is unenriched yellow cornmeal healthy?
Yes, unenriched yellow cornmeal is a healthy source of complex carbohydrates and essential antioxidants like lutein and zeaxanthin. Because it is unenriched, it contains only the nutrients naturally present in the corn without added synthetic vitamins, making it a clean, whole-food energy source.
What are the health benefits of yellow cornmeal?
Yellow cornmeal supports eye health through its antioxidant content and provides sustained energy via complex carbohydrates. It also contains dietary fiber which aids in digestion and promotes a feeling of fullness, while being naturally low in fat and sodium.
How many calories and carbs are in yellow cornmeal?
A 100g serving of unenriched yellow cornmeal contains approximately 370 calories and 79.45g of carbohydrates. It also provides about 7.11g of protein and 1.75g of fat, making it a high-energy grain option.
Is yellow cornmeal gluten-free?
Yes, yellow cornmeal is naturally gluten-free as it is made entirely from corn. It is an excellent alternative for individuals with celiac disease or gluten sensitivity, though you should check labels for 'certified gluten-free' to ensure no cross-contamination occurred during processing.
Is yellow cornmeal keto-friendly?
No, yellow cornmeal is not keto-friendly. It is very high in carbohydrates (nearly 80g per 100g), which would exceed the daily carb limit for most people on a ketogenic diet.
What is the difference between enriched and unenriched cornmeal?
Enriched cornmeal has synthetic nutrients like iron and B-vitamins added back after the milling process. Unenriched cornmeal is more minimally processed, containing only the vitamins and minerals naturally found in the corn kernel itself.
How do you use yellow cornmeal in cooking?
It is a versatile ingredient used to make cornbread, polenta, grits, and tortillas. It can also be used as a breading for fried foods to add crunch or dusted on the bottom of pizza dough to prevent sticking and add texture.
What does yellow cornmeal taste like?
Yellow cornmeal has a mild, earthy, and slightly sweet corn flavor. Compared to white cornmeal, the yellow variety is often perceived as having a more robust and distinct 'corn' taste due to the presence of carotenoids.
How should I store yellow cornmeal?
Store yellow cornmeal in an airtight container in a cool, dry, and dark place. If you are using stone-ground cornmeal, which contains more of the natural oils from the corn germ, it is best kept in the refrigerator or freezer to prevent it from becoming rancid.
How long does yellow cornmeal last?
Standard degerminated cornmeal can last up to 12 months in a cool pantry. However, unenriched or stone-ground varieties that retain more of the grain's natural oils typically have a shorter shelf life of 3 to 6 months at room temperature.
