Cornmeal (yellow, self-rising, bolted, plain, enriched) nutrition facts
100 grams of cornmeal, yellow, self-rising, bolted, plain, enriched contain 334 calories, 8.3 g of protein, 70 g of carbohydrates and 3.4 g of fat. It is an excellent source of folate (89% DV), phosphorus (64% DV), thiamin (B1) (55% DV) and niacin (B3) (33% DV). Most of its calories (82%) come from carbs. It is high in sodium, with 1250 mg per 100 g. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Folate89%
- Phosphorus64%
- Thiamin (B1)55%
- Niacin (B3)33%
- Vitamin B632%
- Iron32%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 23 µg | 3% |
| Vitamin C | 0 mg | 0% |
| Thiamin (B1) | 0.66 mg | 55% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin (B3) | 5.29 mg | 33% |
| Pantothenic acid (B5) | 0.43 mg | 9% |
| Vitamin B6 | 0.54 mg | 32% |
| Folate | 356 µg | 89% |
| Vitamin B12 | 0 µg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 361 mg | 28% |
| Iron | 5.76 mg | 32% |
| Potassium | 255 mg | 5% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 804 mg | 64% |
| Zinc | 2 mg | 18% |
| Copper | 0.15 mg | 17% |
| Manganese | 0.5 mg | 22% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.48 g | 2% |
| Monounsaturated fat | 0.9 g | - |
| Polyunsaturated fat | 1.55 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 12.6 g | - |
How it compares to other cereal grains and pasta
| Per 100 g | Cornmeal (yellow, self-rising, bolted, plain, enriched) | Category average | Difference |
|---|---|---|---|
| Calories | 334 | 284 | +18% |
| Protein | 8.28 g | 8.81 g | -6% |
| Total carbohydrate | 70.3 g | 58.5 g | +20% |
| Total fat | 3.4 g | 2.25 g | +51% |
| Dietary fiber | 6.7 g | 5.77 g | +16% |
| Sodium | 1250 mg | 94.9 mg | +1217% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168868. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.