Food · Cereal Grains and Pasta
Cornmeal nutrition facts
A typical portion of cornmeal (1 cup; 122 g, whole-grain, white) has 440 calories and 10g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 362 calories (whole-grain, white) to 370 (degermed, enriched, yellow).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Cornmeal, whole-grain, white, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 8.1g
- more than 48% of 8,218 USDA reference foods
- Calories per 100 g
- 362
- more than 81% of reference foods
- Sodium per 100 g
- 35mg
- more than 27% of reference foods
1 cup weighs 122 g in USDA's record for Cornmeal, whole-grain, white (FDC 169750); across 6 records of cornmeal USDA weighs it at 122 to 157 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 83% carbohydrate, 9% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Thiamin0.5 mg in 1 cup (122 g), 39% of the Daily Value
- Magnesium155 mg in 1 cup (122 g), 37% of the Daily Value
- Selenium19 µg in 1 cup (122 g), 34% of the Daily Value
- Niacin4.4 mg in 1 cup (122 g), 28% of the Daily Value
- Manganese0.6 mg in 1 cup (122 g), 26% of the Daily Value
- Copper0.2 mg in 1 cup (122 g), 26% of the Daily Value
- Phosphorus294 mg in 1 cup (122 g), 24% of the Daily Value
- Vitamin B60.4 mg in 1 cup (122 g), 22% of the Daily Value
- Zinc2.2 mg in 1 cup (122 g), 20% of the Daily Value
- Riboflavin0.2 mg in 1 cup (122 g), 19% of the Daily Value
Source: USDA FoodData Central (FDC 169750), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of cornmeal USDA describes
Degermed, enriched, yellow has the most calories per 100 g (370); the fewest: Whole-grain, white (362)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Cornmeal, whole-grain, whiteSame values: Cornmeal, whole-grain, yellow | 362 | 8.1 g | 3.6 g | 35 mg |
| Cornmeal, degermed, enriched, yellowSame values: Cornmeal, degermed, enriched, white, Cornmeal, degermed, unenriched, yellow, Cornmeal, degermed, unenriched, white | 370 | 7.1 g | 1.8 g | 7 mg |
Every nutrient in this record (87)
The portion is 1 cup (122 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 9.91 g | 8.12 g | 20% |
| Total lipid (fat) | 4.38 g | 3.59 g | 6% |
| Carbohydrate, by difference | 93.8 g | 76.9 g | 34% |
| Ash | 1.38 g | 1.13 g | |
| Energy | 442 kcal | 362 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 12.5 g | 10.3 g | |
| Total Sugars | 0.78 g | 0.64 g | |
| Fiber, total dietary | 8.91 g | 7.30 g | 32% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.62 g | 0.51 g | 3% |
| Fatty acids, total monounsaturated | 1.16 g | 0.95 g | |
| Fatty acids, total polyunsaturated | 2.00 g | 1.64 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 7.32 mg | 6.00 mg | 1% |
| Iron, Fe | 4.21 mg | 3.45 mg | 23% |
| Magnesium, Mg | 155 mg | 127 mg | 37% |
| Phosphorus, P | 294 mg | 241 mg | 24% |
| Potassium, K | 350 mg | 287 mg | 7% |
| Sodium, Na | 42.7 mg | 35.0 mg | 2% |
| Zinc, Zn | 2.22 mg | 1.82 mg | 20% |
| Copper, Cu | 0.24 mg | 0.19 mg | 26% |
| Manganese, Mn | 0.61 mg | 0.50 mg | 26% |
| Selenium, Se | 18.9 µg | 15.5 µg | 34% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 1.22 µg | 1.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.51 mg | 0.42 mg | 3% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 1.22 µg | 1.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 6.10 µg | 5.00 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.47 mg | 0.39 mg | 39% |
| Riboflavin | 0.25 mg | 0.20 mg | 19% |
| Niacin | 4.43 mg | 3.63 mg | 28% |
| Pantothenic acid | 0.52 mg | 0.42 mg | |
| Vitamin B-6 | 0.37 mg | 0.30 mg | 22% |
| Folate, total | 30.5 µg | 25.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 26.4 mg | 21.6 mg | 5% |
| Vitamin K (phylloquinone) | 0.37 µg | 0.30 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 30.5 µg | 25.0 µg | |
| Folate, DFE | 30.5 µg | 25.0 µg | 8% |
| Betaine | 14.2 mg | 11.6 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.070 g | 0.057 g | |
| Threonine | 0.37 g | 0.30 g | |
| Isoleucine | 0.36 g | 0.29 g | |
| Leucine | 1.22 g | 1.0 g | |
| Lysine | 0.28 g | 0.23 g | |
| Methionine | 0.21 g | 0.17 g | |
| Cystine | 0.18 g | 0.15 g | |
| Phenylalanine | 0.49 g | 0.40 g | |
| Tyrosine | 0.40 g | 0.33 g | |
| Valine | 0.50 g | 0.41 g | |
| Arginine | 0.49 g | 0.41 g | |
| Histidine | 0.30 g | 0.25 g | |
| Alanine | 0.74 g | 0.61 g | |
| Aspartic acid | 0.69 g | 0.56 g | |
| Glutamic acid | 1.86 g | 1.52 g | |
| Glycine | 0.41 g | 0.33 g | |
| Proline | 0.86 g | 0.71 g | |
| Serine | 0.47 g | 0.39 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.53 g | 0.43 g | |
| SFA 18:0 | 0.070 g | 0.057 g | |
| MUFA 18:1 | 1.15 g | 0.94 g | |
| PUFA 18:2 | 1.94 g | 1.59 g | |
| PUFA 18:3 | 0.060 g | 0.049 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0037 g | 0.0030 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169750: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in cornmeal?
440 in 1 cup (122 g) of whole-grain, white; 362 to 370 per 100 g across USDA's descriptions.
How much protein is in cornmeal?
10g in 1 cup; 8.1 g per 100 g.
How much sodium is in cornmeal?
45mg in 1 cup; 35 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov