OpenNutrition

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Cornmeal

Cornmeal

EverydayDry

Cornmeal is a gluten-free flour made by grinding dried corn kernels into textures ranging from fine powder to coarse granules. This versatile grain product serves as the base for polenta and cornbread while providing more fiber and complex carbohydrates than refined wheat flour. The stone-ground variety retains more nutrients from the whole kernel, and its distinct yellow, white, or blue coloration reflects different corn varieties used in production.

Macro Impact

A 1/4 cup serving contains 145 calories, 3g protein, 31g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 145 calories?
Walking3.5 mph, moderate pace
34 min
YogaModerate effort, gentle pace
25 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size1/4 cup (40 g)
Amount per serving
Calories145
% Daily Value*
Total Fat1g
2%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat0.4g
Cholesterol0mg
0%
Sodium14mg
1%
Total Carbohydrate31g
11%
Dietary Fiber3g
10%
Total Sugars0.3g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium2mg
0%
Iron1mg
8%
Potassium115mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
31 / 275 g
11%
Fiber
3 / 28 g
10%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
3%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
1 / 19 g
3%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
7%
Leucine
0 / 3 g
13%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
6%
Phenylalanine
0 / 2 g
8%
Threonine
0 / 1 g
10%
Tryptophan
0 / 0 g
7%
Valine
0 / 2 g
8%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
2 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
10 / 400 mcg
3%
Vitamin A
4 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
2 / 1k mg
0%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
11%
Magnesium
51 / 370 mg
14%
Manganese
0 / 2 mg
10%
Phosphorous
96 / 700 mg
14%
Potassium
115 / 3k mg
4%
Selenium
6 / 55 mcg
11%
Sodium
14 / 2.3k mg
1%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
4 g
Caffeine
0 mg
Choline
9 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Cornmeal, whole-grain, yellow. USDA Standard Reference, Legacy. Food ID 169697.
  2. 2.Cornmeal, whole-grain, white. USDA Standard Reference, Legacy. Food ID 169750.
  3. 3.Grains, cornmeal (yellow), whole-grain. Canadian Nutrient File. Food ID 4418.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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