Grain
white navajo cornmeal.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
navajo corn flour
SERVING
CALORIES
398
PROTEIN
11g
CARBS
77.1g
FAT
5.0g
FIBER
10.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories398kcal—
Protein11g22%
Carbohydrates77.1g28%
Fiber10.4g37%
Sugar1.5g3%
Total fat5.0g6%
Saturated fat0.85g4%
Water5.4g—
MINERALS
Sodium4.0mg0%
Potassium443mg9%
Calcium11mg1%
Iron3.8mg21%
Magnesium25mg6%
Phosphorus115mg9%
Zinc1.1mg10%
Copper0.10mg11%
Manganese0.40mg17%
Selenium2.5µg5%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K1.9µg2%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.10mg8%
Niacin (B3)1.6mg10%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.20mg12%
Folate (B9)20µg5%
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 cup120g
1 tablespoon7.5g
1 teaspoon2.5g
1 ml0.5g
1 liter500g
HEALTH BENEFITS
Why eat it.
- ✓Provides a good source of complex carbohydrates for sustained energy.
- ✓Naturally gluten-free, making it a suitable grain for individuals with celiac disease or gluten sensitivity.
- ✓Contains antioxidants like lutein and zeaxanthin, which support eye health.
- ✓A source of dietary fiber, which aids in digestion and promotes gut health.
COOKING TIPS
In the kitchen.
- 1Traditionally used to make Navajo fry bread, tortillas, and atole (a corn-based porridge).
- 2To prevent lumps when making porridge or polenta, whisk the cornmeal slowly into cool or simmering liquid before bringing to a full boil.
- 3The fine texture of white cornmeal makes it excellent for baking, creating a tender crumb in cornbread, muffins, and cakes.
- 4It has a mild, slightly sweet flavor that pairs well with savory ingredients like chiles, cheese, and beans, as well as sweet additions like honey and berries.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry pantry for up to 6 months.
- For longer shelf life and to prevent rancidity (especially if it's a whole grain variety), store in the refrigerator or freezer for up to one year.
FAQ
Frequently asked questions.
Is white Navajo cornmeal healthy?
Yes, white Navajo cornmeal is a nutritious whole grain that provides complex carbohydrates for sustained energy. It contains dietary fiber for digestive health and antioxidants like lutein and zeaxanthin, which support eye health.
How many calories and protein are in white Navajo cornmeal?
A 100g serving of white Navajo cornmeal contains approximately 398 calories and 10.99g of protein. It also provides about 77.14g of carbohydrates and 5.04g of fat, making it a dense source of plant-based energy.
Is white Navajo cornmeal gluten-free?
Yes, white Navajo cornmeal is naturally gluten-free. It is a safe and healthy grain alternative for individuals with celiac disease or those with gluten sensitivities.
Is white Navajo cornmeal vegan?
Yes, white Navajo cornmeal is a plant-based product and is 100% vegan. It is an excellent staple for vegan diets, providing essential minerals and fiber.
What does white Navajo cornmeal taste like?
White Navajo cornmeal has a mild, slightly sweet, and earthy flavor. Compared to yellow cornmeal, it is generally more delicate in taste and produces a lighter-colored finished product.
How do you use white Navajo cornmeal in cooking?
It is traditionally used to make corn mush, tortillas, tamales, and dumplings. It can also be used in modern baking for cornbread, muffins, or as a coating for fried foods to add a unique texture.
Can I substitute white Navajo cornmeal with regular yellow cornmeal?
Yes, you can substitute white Navajo cornmeal for yellow cornmeal in a 1:1 ratio. While the nutritional profile is similar, the white variety will result in a milder flavor and a paler color in your recipes.
How should I store white Navajo cornmeal?
Store it in an airtight container in a cool, dry, and dark pantry. Because it contains natural oils that can go rancid, storing it in the refrigerator or freezer can extend its shelf life significantly.
Is white Navajo cornmeal good for weight loss?
It can be part of a weight loss diet due to its fiber content, which helps you feel full longer. However, it is calorie-dense at 398 calories per 100g, so portion control is important when managing weight.
How do I know if white Navajo cornmeal has gone bad?
Fresh cornmeal should have a faint, sweet corn aroma. If it develops a sour, musty, or bitter smell, the natural fats have likely oxidized and the cornmeal should be discarded.
