Cornmeal, Whole-Grain White โ Nutritional Information and Key Highlights
Cornmeal, a versatile and nutritious ingredient derived from whole-grain white corn, is an essential pantry staple for countless culinary creations. Below is a detailed breakdown of its nutritional content and its benefits to various dietary preferences.
Nutritional Profile
| Nutrient | Amount per 100g | Benefits |
|---|---|---|
| Energy (kcal) | 362.0 | Provides a high-energy source, perfect for sustaining activities and supporting metabolism. |
| Protein (g) | 8.12 | A moderate protein content, aiding muscle repair and overall body maintenance. |
| Total Fat (g) | 3.59 | A low-fat option, suitable for heart-healthy diets. |
| – Saturated Fat (g) | 0.505 | Contains minimal saturated fats, promoting cardiovascular health. |
| Carbohydrates (g) | 76.89 | Rich in complex carbs for lasting energy. |
| Dietary Fiber (g) | 7.3 | Promotes healthy digestion and helps maintain optimal blood sugar levels. |
| Sugars (g) | 0.64 | Naturally low in sugar, ideal for controlled-sugar diets. |
| Calcium (mg) | 6.0 | Supports bone strength and dental health. |
| Iron (mg) | 3.45 | Contributes to oxygen transport and reduces fatigue. |
| Magnesium (mg) | 127.0 | Essential for muscle and nerve function. |
| Phosphorus (mg) | 241.0 | Plays a vital role in energy production and bone health. |
| Potassium (mg) | 287.0 | Aids in maintaining proper heart and muscle function. |
| Sodium (mg) | 35.0 | Naturally low in sodium, making it suitable for low-sodium diets. |
| Zinc (mg) | 1.82 | Boosts immune function and supports skin health. |
| Copper (mcg) | 0.193 | Supports iron metabolism and red blood cell production. |
| Manganese (mg) | 0.498 | Promotes healthy bone structure and antioxidant defense. |
| Selenium (mcg) | 15.5 | Aids in DNA synthesis and protects cells from damage. |
| Vitamin C (mg) | 0.0 | Not a significant source of Vitamin C. |
| Thiamin (mg) | 0.385 | Important for energy metabolism and nervous system function. |
| Riboflavin (mg) | 0.201 | Supports energy production and promotes healthy skin and eyes. |
| Niacin (mg) | 3.632 | Helps improve cholesterol levels and supports brain health. |
| Vitamin B6 (mg) | 0.304 | Plays a role in brain development and immune function. |
| Folate (mcg) | 25.0 | Essential for cell division and proper fetal development during pregnancy. |
| Vitamin B12 (mcg) | 0.0 | Not a source of Vitamin B12. |
| Vitamin A (mcg) | 0.0 | Does not contribute to Vitamin A content. |
| Vitamin E (mg) | 0.42 | Offers mild antioxidant properties. |
| Vitamin D2 (mcg) | 0.0 | Lacks Vitamin D, thus complementary sources are recommended. |
Allergen Information
White whole-grain cornmeal is naturally gluten-free, making it an excellent option for those with gluten sensitivities or celiac disease. However, cross-contamination may occur during processing in shared facilities, so it’s essential to look for certified gluten-free labels when necessary. It contains no dairy, eggs, nuts, or soy, aligning well with most allergen-free diets.
Dietary Preferences
- Vegan & Vegetarian-Friendly: A plant-based ingredient perfect for vegan and vegetarian recipes.
- Low-Sodium Diets: Its low sodium content makes it ideal for heart-healthy meals.
- High-Fiber Diets: Supports digestive health with a notable fiber content.
- Diabetic-Friendly: The low sugar and complex carbohydrate profile help maintain stable blood sugar levels.
Culinary Applications and Tips
Cornmeal is a wonderfully versatile ingredient with numerous uses:
- Baking: Create moist cornbread, muffins, or pancakes for hearty breakfasts and side dishes.
- Coating: Use as a crispy coating for frying fish, chicken, or vegetables.
- Porridge: Cook into a comforting bowl of polenta or grits.
- Thickening Agent: Add to soups and stews for extra texture and body.
Final Thoughts
White whole-grain cornmeal is a powerhouse ingredient offering energy, essential nutrients, and adaptability to various diets. Whether used in traditional recipes or modern innovations, it adds both nutrition and flavor to your meals. For the best experience, always store it in a cool, dry place to preserve freshness and prevent rancidity.
Experiment with this wholesome ingredient, and let your creativity shine in the kitchen!
