Cornmeal nutrition, glycemic index, calories, net carbs & more
Cornmeal Glycemic index (GI)
Cornmeal is a 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, which 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 (1).
A staple dish from West Africa, kenkey, 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 (2).
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 (3).
Another aspect of cornmeal that changes its glycemic response is the amylose content. Corn flour, high in amylose, produced lower glycemic and insulinemic responses (4).
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.
Important nutritional characteristics for Cornmeal
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Carbohydrate type breakdown
Fiber content ratio for Cornmeal
All nutrients for Cornmeal per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Net carbs||N/A||4%||75.55g||1.4 times more than Chocolate|
|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||N/A||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 A||4%||33%||214IU||78.1 times less than Carrot|
|Vitamin E||1%||84%||0.12mg||12.2 times less than Kiwifruit|
|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|
|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|
|Saturated Fat||1%||76%||0.22g||26.8 times less than Beef|
|Monounsaturated Fat||N/A||74%||0.39g||25.1 times less than Avocado|
|Polyunsaturated fat||N/A||50%||0.83g||57 times less than Walnut|
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NUTRITION FACTS LABEL
Serving Size ______________
Cornmeal nutrition infographic
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.