Cornmeal is ground dried maize available in fine, medium, and coarse grinds. It provides carbohydrate energy alongside useful iron, B vitamins (including niacin, though much is bound and less bioavailable unless nixtamalised), and the carotenoids lutein and zeaxanthin from yellow varieties. It is the basis of polenta, cornbread, and grits.
Whole grain or stone-ground cornmeal retains more fibre, fat, and nutrients than refined degerminated cornmeal — check the label. Cook polenta in a heavy pan, stirring constantly to prevent lumps.
Where Cornmeal (Maize) Stands Out
Macronutrients per 100g
Glycemic Index & Load
Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 170 mg | 9% | |
| Phosphorus | 120 mg | 17% | |
| Magnesium | 44.0 mg | 12% | |
| Vitamin A (RAE) | 4.00 µg | 1% | |
| Vitamin C | 3.00 mg | 4% | |
| Calcium | 3.00 mg | 0% | |
| Iron | 1.30 mg | 9% | |
| Niacin (B3) | 1.00 mg | 6% | |
| Zinc | 1.00 mg | 10% | |
| Thiamin (B1) | 0.260 mg | 24% | |
| Manganese | 0.200 mg | 10% | |
| Copper | 0.150 mg | 15% | |
| Riboflavin (B2) | 0.080 mg | 6% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Glutamic acid | 2.55 g | — | |
| Aspartic acid | 0.638 g | — | |
| Leucine | 0.587 g | — | |
| Proline | 0.468 g | — | |
| Valine | 0.434 g | — | |
| Arginine | 0.425 g | — | |
| Phenylalanine | 0.417 g | — | |
| Serine | 0.383 g | — | |
| Isoleucine | 0.340 g | — | |
| Alanine | 0.340 g | — | |
| Tyrosine | 0.298 g | — | |
| Glycine | 0.298 g | — | |
| Threonine | 0.281 g | — | |
| Lysine | 0.255 g | — | |
| Methionine | 0.221 g | — | |
| Histidine | 0.204 g | — | |
| Cysteine | 0.153 g | — | |
| Tryptophan | 0.102 g | — |