Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Cornmeal nutrition, glycemic index, calories, and serving size

Cornmeal, degermed, enriched, yellow
*all the values are displayed for the amount of 100 grams

Cornmeal Glycemic index (GI)

68

Cornmeal is coarse flour, made by grinding dried maize. It’s very rich in carbohydrates due to the high content of starch.

Based on numbers from The International Tables of Glycemic Index Values, cornmeal, that has been boiled for two minutes in salted water, has a glycemic index of 68 (1). Cornmeal with added margarine has a slightly higher GI of 69. This makes the glycemic index of cornmeal fall in the medium category.

The GI of cornmeal porridge from China is very similar, falling in the range of 68±3 (2).

A staple dish from West Africa, kenkey, that has been prepared from fermented cornmeal, has a GI of 44±6

Cornmeal, fortified with cherry leaf extract has produced a lower glycemic index and increased resistant starch levels (3). 

Research has shown that cornmeal, cooked and stored for a period of time, may produce a higher glycemic index, when compared to freshly cooked cornmeal (4).

Another aspect of cornmeal that changes its glycemic response is the amylose content. Corn flour, high in amylose, produced lower glycemic and insulinemic responses (5).

All in all, cornmeal, high in starch, is a medium glycemic index food. However, this index can be somewhat lowered by different production and consumption methods.

Sources

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  3. http://sersc.org/journals/index.php/IJAST/article/view/13288
  4. https://www.scielo.br/scielo.php?script=sci_arttext&pid=S1516-89132004000400010
  5. https://www.researchgate.net/publication/15322149
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 09, 2021

Important nutritional characteristics for Cornmeal

Cornmeal
68 (medium)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (157 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
3.3 (acidic )
Calories
370
95% Carbs
88% Iron
84% Vitamin B1
82% Folate
81% Vitamin B2
Explanation: The given food contains more Carbs than 95% of foods. Note that this food itself is richer in Carbs than it is in any other nutrient. Similarly, it is relatively rich in Iron, Vitamin B1, Folate, and Vitamin B2.

Check out similar food or compare with current

Macronutrients chart

8% 2% 80% 12%
Protein:
Daily Value: 14%
7.11 g of 50 g
14%
Fats:
Daily Value: 3%
1.75 g of 65 g
3%
Carbs:
Daily Value: 26%
79.45 g of 300 g
26%
Water:
Daily Value: 1%
11.18 g of 2,000 g
1%
Other:
0.51 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 370
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
26%
Total Carbohydrate 79g
16%
Dietary Fiber 4g
Total Sugars g
Includes ? g Added Sugars
Protein 7g
Vitamin D 0mcg 0%

Calcium 3mg 0%

Iron 4mg 50%

Potassium 142mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Cornmeal nutrition infographic

Cornmeal nutrition infographic
Copy infographic link

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 1% 164% 23% 43% 13% 1% 19% 26% 23% 58% 5%
Calcium: 3 mg of 1,000 mg 0%
Iron: 4.36 mg of 8 mg 55%
Magnesium: 32 mg of 420 mg 8%
Phosphorus: 99 mg of 700 mg 14%
Potassium: 142 mg of 3,400 mg 4%
Sodium: 7 mg of 2,300 mg 0%
Zinc: 0.66 mg of 11 mg 6%
Copper: 0.076 mg of 1 mg 8%
Manganese: 0.174 mg of 2 mg 8%
Selenium: 10.5 µg of 55 µg 19%
Choline: 8.6 mg of 550 mg 2%

Mineral chart - relative view

Iron
4.36 mg
TOP 12%
Magnesium
32 mg
TOP 30%
Manganese
0.174 mg
TOP 54%
Selenium
10.5 µg
TOP 59%
Zinc
0.66 mg
TOP 63%
Phosphorus
99 mg
TOP 64%
Copper
0.076 mg
TOP 65%
Potassium
142 mg
TOP 72%
Choline
8.6 mg
TOP 87%
Sodium
7 mg
TOP 87%
Calcium
3 mg
TOP 95%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Vitamin A: 214 IU of 5,000 IU 4%
Vitamin E : 0.12 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.551 mg of 1 mg 46%
Vitamin B2: 0.382 mg of 1 mg 29%
Vitamin B3: 4.968 mg of 16 mg 31%
Vitamin B5: 0.24 mg of 5 mg 5%
Vitamin B6: 0.182 mg of 1 mg 14%
Folate: 209 µg of 400 µg 52%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
0.551 mg
TOP 16%
Folate
209 µg
TOP 18%
Vitamin B2
0.382 mg
TOP 19%
Vitamin A
214 IU
TOP 33%
Vitamin B3
4.968 mg
TOP 33%
Vitamin B6
0.182 mg
TOP 51%
Vitamin B5
0.24 mg
TOP 78%
Vitamin E
0.12 mg
TOP 84%
Vitamin B12
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 41% 50% 52% 111% 15% 47% 63% 56% 74%
Tryptophan: 38 mg of 280 mg 14%
Threonine: 172 mg of 1,050 mg 16%
Isoleucine: 242 mg of 1,400 mg 17%
Leucine: 1006 mg of 2,730 mg 37%
Lysine: 105 mg of 2,100 mg 5%
Methionine: 162 mg of 1,050 mg 15%
Phenylalanine: 366 mg of 1,750 mg 21%
Valine: 337 mg of 1,820 mg 19%
Histidine: 172 mg of 700 mg 25%

Fat type information

0.22% 0.39% 0.828%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g

Carbohydrate type breakdown

73.3%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g

Fiber content ratio for Cornmeal

1.61% 3.9% 73.94%
Sugar: 1.61 g
Fiber: 3.9 g
Other: 73.94 g

All nutrients for Cornmeal per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 17% 53% 7.11g 2.5 times more than Broccoli
Fats 3% 69% 1.75g 19 times less than Cheese
Carbs 26% 5% 79.45g 2.8 times more than Rice
Calories 19% 20% 370kcal 7.9 times more than Orange
Starch 30% 87% 73.3g 4.8 times more than Potato
Fructose 0% 91% 0.17g 34.7 times less than Apple
Sugar 0% 62% 1.61g 5.6 times less than Coca-Cola
Fiber 16% 22% 3.9g 1.6 times more than Orange
Calcium 0% 95% 3mg 41.7 times less than Milk
Iron 55% 12% 4.36mg 1.7 times more than Beef
Magnesium 8% 30% 32mg 4.4 times less than Almond
Phosphorus 14% 64% 99mg 1.8 times less than Chicken meat
Potassium 4% 72% 142mg Equal to Cucumber
Sodium 0% 87% 7mg 70 times less than White Bread
Zinc 6% 63% 0.66mg 9.6 times less than Beef
Copper 8% 65% 0.08mg 1.9 times less than Shiitake
Vitamin E 1% 84% 0.12mg 12.2 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 46% 16% 0.55mg 2.1 times more than Pea
Vitamin B2 29% 19% 0.38mg 2.9 times more than Avocado
Vitamin B3 31% 33% 4.97mg 1.9 times less than Turkey meat
Vitamin B5 5% 78% 0.24mg 4.7 times less than Sunflower seed
Vitamin B6 14% 51% 0.18mg 1.5 times more than Oat
Folate 52% 18% 209µg 3.4 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 0% 100% 0µg N/A
Tryptophan 0% 88% 0.04mg 8 times less than Chicken meat
Threonine 0% 85% 0.17mg 4.2 times less than Beef
Isoleucine 0% 83% 0.24mg 3.8 times less than Salmon
Leucine 0% 73% 1.01mg 2.4 times less than Tuna
Lysine 0% 91% 0.11mg 4.3 times less than Tofu
Methionine 0% 78% 0.16mg 1.7 times more than Quinoa
Phenylalanine 0% 80% 0.37mg 1.8 times less than Egg
Valine 0% 82% 0.34mg 6 times less than Soybean
Histidine 0% 81% 0.17mg 4.4 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 1% 76% 0.22g 26.8 times less than Beef
Monounsaturated Fat 0% 74% 0.39g 25.1 times less than Avocado
Polyunsaturated fat 0% 50% 0.83g 57 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
-->