Cornmeal Calories & Nutrition Facts
Ground dried corn used for polenta, cornbread, and tortillas, naturally gluten-free and high in fiber.
Quick answer
How many calories are in Cornmeal?
Cornmeal has 362 calories per 100g. A 1 oz (28g) has about 101 calories. It is a calorie-dense food, with most calories coming from carbs.
Start with your portion
Turn Cornmeal into a daily plan
Practical Portion Guide for Cornmeal
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 101 kcal | 2.3g | 21.5g | 19.5g | 1.0g |
| 50g snack portion | 181 kcal | 4.0g | 38.5g | 34.8g | 1.8g |
| 100g reference | 362 kcal | 8.1g | 76.9g | 69.6g | 3.6g |
| 200g larger portion | 724 kcal | 16.2g | 153.8g | 139.2g | 7.2g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
% Daily Value: 1 oz (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 oz (28g) | % DV |
|---|---|---|---|---|
| Protein | 8.1g | 16% | 2.3g | 5% |
| Dietary fiber | 7.3g | 26% | 2g | 7% |
| Total carbohydrate | 76.9g | 28% | 21.5g | 8% |
| Total fat | 3.6g | 5% | 1g | 1% |
| Sodium | 7mg | 0% | 2mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 69 (Medium)
How Cornmeal Fits Into a Diet
Cornmeal can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Cornmeal
Compare Cornmeal With Similar Grains
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Cornmeal | 362 kcal | 8.1g | 76.9g | 3.6g | 7.3g |
| Couscous (Cooked) | 112 kcal | 3.8g | 23.2g | 0.2g | 1.4g |
| Farro (Cooked) | 120 kcal | 5g | 24g | 0.7g | 3.5g |
| Amaranth (Cooked) | 102 kcal | 3.8g | 18.7g | 1.6g | 2.1g |
| Spelt (Cooked) | 127 kcal | 5.5g | 26.4g | 0.9g | 3.9g |
| Sorghum (Cooked) | 120 kcal | 4g | 25g | 1.3g | 3g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Cornmeal: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
Is Cornmeal high in protein?
Cornmeal has 8.1g protein per 100g, which is 16% of the 50g FDA Daily Value. 1 oz (28g) supplies about 2.3g, or 5% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Cornmeal?
Cornmeal contains 362 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 32 calories from protein, 308 calories from carbohydrates, and 32 calories from fat; these estimates may not add up exactly to the listed total.
Is Cornmeal good for weight loss?
Cornmeal is calorie-dense at 362 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Cornmeal?
Cornmeal contains 8.1g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Cornmeal?
Track Cornmeal by grams when precision matters. A practical starting point is 1 oz (28g), which is about 101 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Cornmeal keto-friendly?
Cornmeal is not ideal for strict keto diets due to its 76.9g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Cornmeal good for diabetics?
People with diabetes should use caution with Cornmeal, which has a listed glycemic index of 69. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Cornmeal?
Calorique's food profile lists vitamins B1, B3, B9, B6 and minerals including Iron, Magnesium, Phosphorus, Zinc for Cornmeal. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Cornmeal?
Calorique standardizes Cornmeal nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Couscous (Cooked)
112 cal · 3.8g protein per 100g
Farro (Cooked)
120 cal · 5g protein per 100g
Amaranth (Cooked)
102 cal · 3.8g protein per 100g
Spelt (Cooked)
127 cal · 5.5g protein per 100g
Sorghum (Cooked)
120 cal · 4g protein per 100g
Wild Rice (Cooked)
101 cal · 4g protein per 100g
Teff (Cooked)
101 cal · 3.9g protein per 100g
Kamut (Khorasan Wheat, Cooked)
124 cal · 5.4g protein per 100g