Cereals and Grains / Whole Grains
Cornmeal, white
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 353kcal / 2530kcal (13%) |
Macronutrients
Protein | 7.6 g/ 71g (10%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 79.2 g/ 348g (22%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 13 mg/ 750mg (1%) |
Phosphorus | 56 mg/ 700mg (8%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 34 mg/ 1500mg (2%) very low |
Allergen Info
Corn
What is this food?
Cornmeal (white) — ground corn used to make foods like polvoron, champorado, or corn-based porridge. It’s mainly a carbohydrate food.
Why it matters to health
Cornmeal provides energy for your daily activities and helps keep you full when paired with protein and healthy fats. It also has dietary fiber (about 7.1 g per 100 g), which supports better digestion and helps you feel satisfied. On the other hand, it’s still mostly carbohydrates (about 79.2 g), so portion size matters—especially if you’re having it more than once a day. Sodium is relatively low (about 34 mg), and fat is small (about 0.6 g), with some saturated fat (about 0.08 g).
Healthier tips
- Use a smaller serving of cornmeal per meal, then balance your plate with lean protein (fish, chicken, eggs, tofu) and vegetables.
- If you’re making porridge or champorado, try using less sugar and add fruit (like banana in small amounts) instead of extra sweet toppings.
- For better fullness, mix cornmeal with beans or serve with egg/fish and a side of veggies.
- Because it’s a carb, consider it as your main carbohydrate for that meal—avoid stacking too many carb-heavy foods at the same time (e.g., rice + bread + cornmeal in one sitting).
- For snacks, keep it to a small portion (since you already have 3 meals plus 1–2 snacks daily).
Common Filipino dishes
Champorado, Maja blanca, Polvoron, Corn porridge (lugaw), Ginataang mais (corn in coconut milk)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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