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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
White cornmeal is a healthy source of complex carbohydrates, providing sustained energy for the body. It is naturally low in fat and cholesterol, and when enriched, it provides essential B vitamins and iron. However, it is calorie-dense, so portion control is important for a balanced diet.
A 100g serving of white cornmeal contains approximately 362 calories and 77g of carbohydrates. It also provides about 7.69g of protein and a minimal 1.92g of fat, making it a high-energy grain product.
Yes, white cornmeal is naturally gluten-free because it is made entirely from ground corn. This makes it a safe and popular alternative for individuals with celiac disease or non-celiac gluten sensitivity.
No, white cornmeal is not considered keto-friendly. With 77g of carbohydrates per 100g, it is too high in starch to fit within the strict daily carb limits of a ketogenic diet.
The primary difference is the type of corn used; white cornmeal comes from white kernels and has a milder, slightly sweeter flavor. Nutritionally, yellow cornmeal contains more beta-carotene (Vitamin A), but they can generally be used interchangeably in recipes.
White cornmeal is frequently used to make Southern-style cornbread, muffins, hushpuppies, and grits. It is also excellent as a crunchy coating for fried fish or green tomatoes, and can be used to prevent pizza dough from sticking to a baking stone.
You cannot substitute them 1:1 in most recipes because cornmeal lacks gluten and has a much grainier texture. While you can replace a portion of flour with cornmeal for texture, using only cornmeal in a standard cake or bread recipe will result in a crumbly product that does not rise properly.
white cornmeal is a versatile ingredient found in cuisines around the world. With 362 calories per 100g and 7.69 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 1 recipes featuring white cornmeal with step-by-step instructions.
Browse recipes →Store white cornmeal in an airtight container in a cool, dry, and dark place to prevent it from absorbing moisture or odors. For long-term storage, you can keep it in the refrigerator or freezer to prevent the small amount of natural oils from turning rancid.
No, they are very different products. White cornmeal is the entire corn kernel ground into a coarse or fine meal, whereas cornstarch is a fine, powdery starch extracted only from the endosperm of the corn, used primarily as a thickening agent.
Fresh white cornmeal should have a faint, sweet corn aroma. If it develops a sour, musty, or bitter smell, or if you see any signs of insects (weevils) or clumping due to moisture, it has spoiled and should be discarded.