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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, whole-grain white cornmeal is a nutritious choice as it retains the bran and germ of the corn kernel. This provides more fiber, vitamins, and minerals than refined cornmeal, supporting digestive health and providing sustained energy through complex carbohydrates.
Per 100g, it contains approximately 362 calories, 8.12g of protein, and 76.89g of carbohydrates. It is an excellent source of dietary fiber for satiety and essential minerals like magnesium and phosphorus, which are vital for bone health and energy metabolism.
Naturally, corn is a gluten-free grain, making this cornmeal safe for those with celiac disease or gluten sensitivity. However, always check for a 'certified gluten-free' label on the packaging to ensure there was no cross-contamination during processing.
No, it is not suitable for a ketogenic or strict low-carb diet. With nearly 77g of carbohydrates per 100g, it is a high-carb food that would likely exceed the daily carbohydrate limits required to maintain ketosis.
The primary difference is the variety of corn used; white cornmeal has a milder, slightly sweeter flavor compared to the more robust, 'corny' taste of yellow cornmeal. Nutritionally they are similar, though yellow cornmeal contains more beta-carotene (Vitamin A).
It is versatile and used for making grits, polenta, cornbread, and muffins. Because it is a whole-grain product, it may require slightly more liquid and a longer cooking time than degerminated cornmeal to achieve a soft texture.
whole-grain white cornmeal is a versatile ingredient found in cuisines around the world. With 362 calories per 100g and 8.12 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 0 recipes featuring whole-grain white cornmeal with step-by-step instructions.
Browse recipes →Yes, you can substitute it in a 1:1 ratio in most recipes. Note that the whole-grain version will have a heartier texture and a more complex flavor, and you may need to add a tablespoon or two of extra liquid to compensate for the higher fiber content.
Because whole-grain cornmeal contains the natural oils from the corn germ, it can spoil more quickly than refined versions. Store it in an airtight container in a cool, dark pantry for up to 3 months, or in the freezer for up to a year to prevent rancidity.
Check for a bitter or musty smell, which indicates the natural oils have oxidized and gone rancid. If you see any signs of mold or small insects (weevils), the cornmeal should be discarded immediately.
It can be beneficial for weight management because its high fiber content promotes a feeling of fullness, which may reduce overall calorie intake. However, it is calorie-dense, so it should be consumed in moderate portions as part of a balanced diet.