Cereals and Grains / Whole Grains
Cornmeal, yellow
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 371kcal / 2530kcal (14%) |
Macronutrients
Protein | 8.5 g/ 71g (11%) | ||||||
Total Fat | 3.2 g/ 42g (7%) | ||||||
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Total Carbs | 77 g/ 348g (22%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.36 mg/ 1mg (30%) source |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 1.7 mg NE/ 16mg NE (10%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 20 mg/ 750mg (2%) |
Phosphorus | 148 mg/ 700mg (21%) source |
Iron | 1.7 mg/ 12mg (14%) |
Sodium | 35 mg/ 1500mg (2%) very low |
Allergen Info
Corn
What is this food?
Yellow cornmeal (cornmeal flour). It’s a starchy, energy-giving ingredient commonly used to make kakanin and porridges like lugaw, champorado-style mixes, and other corn-based snacks.
Why it matters to health
Yellow cornmeal provides carbohydrates for energy, plus dietary fiber (about 7.3 g per 100 g) which can help you feel full and support healthy digestion. It has low sugar (about 0.6 g) and some fat (about 3.2 g) with low saturated fat (about 0.45 g). Sodium is also relatively low (about 35 mg). Since it’s mainly a carb food, the key is portioning—especially if you already get carbs from rice, bread, or noodles in the same meal.
Healthier tips
- Use cornmeal as your main carb for the meal, and balance the plate with ulam/protein (fish, chicken, eggs, tofu) and gulay (vegetables or salad).
- For snacks, keep portions smaller (for example, a small serving of cornmeal-based kakanin or porridge) so you don’t stack too many carbs in the day.
- Choose cooking methods that are less oily (boil/steam/bake instead of deep-fry).
- If you’re adding sweet toppings (like sugar, condensed milk, or syrup), go lighter and add more fruit or unsweetened toppings for better overall balance.
- Pair it with water or unsweetened drinks to avoid extra sugar.
Common Filipino dishes
Biko, Bibingka, Turon (with cornmeal-based wrapper/mixture), Champorado (cornmeal-based variations), Lugaw, Polvoron (cornmeal-based variations)
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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