Yellow Corn Flour

Q: How many calories in cup of yellow corn flour?

About 473 calories, with roughly 7g of protein. cup weighs about 126g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

375

cal per 100 g

Portion explorer

How much are you eating?

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

= 4.4 oz

Calories

473

Protein

Carbs

104.3g

Fat

1.8g

Protein 6% Carbs 90% Fat 3%

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Yellow Corn Flour is nearly pure starch — 82.75g of carbs per 100g and almost nothing else.

That is the whole appeal. Cheap fuel, mild flavor, holds sauce. Whether it is "good" depends entirely on what you put on it.

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 375 cal. Adjust down for lighter, up for heavier.

Walking

107

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 yellow corn flour 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.

Fiber1.9 g7%

Sugar0.64 g—

Saturated fat0.171 g1%

Cholesterol0 mg0%

Sodium1 mg0%

Potassium90 mg2%

Calcium2 mg0%

Iron0.91 mg5%

Magnesium18 mg4%

Zinc0.37 mg3%

Vitamin C0 mg0%

Vitamin E0.15 mg1%

Vitamin A11 mcg1%

Vitamin D0 mcg0%

Vitamin B60.097 mg6%

Vitamin B120 mcg0%

Folate48 mcg12%

Niacin2.656 mg17%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Brown Rice

Almost identical calories.

Cal370 Protein7.6 g Fat2.8 g

Quinoa

Almost identical calories · +9g protein.

Cal368 Protein14.1 g Fat6.1 g

White Rice

10 fewer calories per 100g.

Cal365 Protein7.1 g Fat0.7 g

Common questions

The stuff people actually ask.

How many calories in cup of yellow corn flour?

About 473 calories, with roughly 7g of protein. cup weighs about 126g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry yellow corn flour 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 yellow corn flour 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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