White Cornmeal

Q: How many calories in cup of white cornmeal?

About 490 calories, with roughly 11.6g of protein. cup weighs about 138g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

355

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.9 oz

Calories

490

Protein

11.6g

Carbs

103.2g

Fat

2.4g

Protein 10% Carbs 86% Fat 4%

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White Cornmeal: 355 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 355 cal. Adjust down for lighter, up for heavier.

Walking

101

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry white cornmeal becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber7.1 g25%

Saturated fat0.234 g1%

Cholesterol0 mg0%

Sodium1348 mg59%

Potassium170 mg4%

Calcium350 mg27%

Iron4.73 mg26%

Magnesium49 mg12%

Zinc1 mg9%

Vitamin C0 mg0%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.39 mg23%

Vitamin B120 mcg0%

Folate233 mcg58%

Niacin4.566 mg29%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

White Rice

Almost identical calories.

Cal358 Protein6.5 g Fat0.5 g

White Rice

Almost identical calories.

Cal360 Protein6.6 g Fat0.6 g

White Rice

10 more calories per 100g.

Cal365 Protein7.1 g Fat0.7 g

Common questions

The stuff people actually ask.

How many calories in cup of white cornmeal?

About 490 calories, with roughly 11.6g of protein. cup weighs about 138g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry white cornmeal is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is white cornmeal actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

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