Food · Cereal Grains and Pasta
Yellow cornmeal nutrition facts
A typical portion of yellow cornmeal (1 cup; 138 g, self-rising, degermed, enriched) has 490 calories and 12g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 334 calories (self-rising, bolted, plain, enriched) to 384 (yellow (Navajo)).
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, yellow, self-rising, degermed, enriched, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 8.4g
- more than 49% of 8,218 USDA reference foods
- Calories per 100 g
- 355
- more than 80% of reference foods
- Sodium per 100 g
- 1,348mg
- more than 98% of reference foods
1 cup weighs 138 g in USDA's record for Cornmeal, yellow, self-rising, degermed, enriched (FDC 168870); across 3 records of yellow cornmeal USDA weighs it at 122 to 170 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 86% carbohydrate, 4% fat and 10% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Folate516 µg DFE in 1 cup (138 g), 129% of the Daily Value
- Thiamin0.9 mg in 1 cup (138 g), 78% of the Daily Value
- Phosphorus860 mg in 1 cup (138 g), 69% of the Daily Value
- Riboflavin0.5 mg in 1 cup (138 g), 41% of the Daily Value
- Niacin6.3 mg in 1 cup (138 g), 39% of the Daily Value
- Vitamin B60.5 mg in 1 cup (138 g), 32% of the Daily Value
- Copper0.2 mg in 1 cup (138 g), 20% of the Daily Value
- Magnesium68 mg in 1 cup (138 g), 16% of the Daily Value
- Zinc1.4 mg in 1 cup (138 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 168870), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of yellow cornmeal USDA describes
Yellow (Navajo) has the most calories per 100 g (384); the fewest: Self-rising, bolted, plain… (334)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Cornmeal, yellow, self-rising, degermed, enriched | 355 | 8.4 g | 1.7 g | 1,348 mg |
| Cornmeal, yellow (Navajo) | 384 | 9.9 g | 5.9 g | 4 mg |
| Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | 348 | 8.4 g | 2.9 g | 1,319 mg |
| Cornmeal, yellow, self-rising, bolted, plain, enriched | 334 | 8.3 g | 3.4 g | 1,247 mg |
Every nutrient in this record (43)
The portion is 1 cup (138 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 11.6 g | 8.41 g | 23% |
| Total lipid (fat) | 2.37 g | 1.72 g | 3% |
| Carbohydrate, by difference | 103 g | 74.8 g | 38% |
| Ash | 6.78 g | 4.91 g | |
| Energy | 490 kcal | 355 kcal | |
| Water | 14.0 g | 10.2 g | |
| Fiber, total dietary | 9.80 g | 7.10 g | 35% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.32 g | 0.23 g | 2% |
| Fatty acids, total monounsaturated | 0.59 g | 0.43 g | |
| Fatty acids, total polyunsaturated | 1.02 g | 0.74 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 483 mg | 350 mg | 37% |
| Iron, Fe | 6.53 mg | 4.73 mg | 36% |
| Magnesium, Mg | 67.6 mg | 49.0 mg | 16% |
| Phosphorus, P | 860 mg | 623 mg | 69% |
| Potassium, K | 235 mg | 170 mg | 5% |
| Sodium, Na | 1,860 mg | 1,348 mg | 81% |
| Zinc, Zn | 1.38 mg | 1.00 mg | 13% |
| Copper, Cu | 0.18 mg | 0.13 mg | 20% |
| Manganese, Mn | 0.14 mg | 0.10 mg | 6% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 15.2 µg | 11.0 µg | 2% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.94 mg | 0.68 mg | 78% |
| Riboflavin | 0.53 mg | 0.39 mg | 41% |
| Niacin | 6.30 mg | 4.57 mg | 39% |
| Pantothenic acid | 0.43 mg | 0.31 mg | |
| Vitamin B-6 | 0.54 mg | 0.39 mg | 32% |
| Folate, total | 322 µg | 233 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 279 µg | 202 µg | |
| Folate, food | 42.8 µg | 31.0 µg | |
| Folate, DFE | 516 µg | 374 µg | 129% |
Fatty acids (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.0014 g | 0.0010 g | |
| SFA 14:0 | 0.0014 g | 0.0010 g | |
| SFA 16:0 | 0.27 g | 0.19 g | |
| SFA 18:0 | 0.036 g | 0.026 g | |
| MUFA 18:1 | 0.59 g | 0.42 g | |
| PUFA 18:2 | 0.99 g | 0.72 g | |
| PUFA 18:3 | 0.028 g | 0.020 g | |
| MUFA 16:1 | 0.0069 g | 0.0050 g |
Source: USDA FoodData Central, FDC 168870: 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 yellow cornmeal?
490 in 1 cup (138 g) of self-rising, degermed, enriched; 334 to 384 per 100 g across USDA's descriptions.
How much protein is in yellow cornmeal?
12g in 1 cup; 8.4 g per 100 g.
How much sodium is in yellow cornmeal?
1860mg in 1 cup; 1,348 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