Prepared and Processed / Canned Vegetables
Hominy
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 126kcal / 2530kcal (4%) |
Macronutrients
Protein | 3 g/ 71g (4%) | ||||||
Total Fat | 1.4 g/ 42g (3%) low | ||||||
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Total Carbs | 25.4 g/ 348g (7%) | ||||||
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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 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 44 mg/ 750mg (5%) |
Phosphorus | 97 mg/ 700mg (13%) |
Iron | 1 mg/ 12mg (8%) |
Sodium | 596 mg/ 1500mg (39%) |
What is this food?
Hominy is a type of corn that’s been soaked and processed (often nixtamalized) so it becomes softer and easier to cook. It’s mainly a carbohydrate food, usually eaten as a filling side or part of a stew/soup.
Why it matters to health
Hominy gives you steady energy from carbohydrates (about 25.4g per 100g) and also provides dietary fiber (4.3g), which can help you feel full and support healthy digestion. It has a small amount of fat (about 1.4g) and some saturated fat (about 0.2g), with no cholesterol. It also contains sodium (596mg), so if it’s canned or seasoned, it can add up—especially if you eat it often or with salty viands. The sugar content is moderate (about 3.1g), so pairing it with protein and vegetables helps keep meals balanced. Everything is fine in the right portion, especially since hominy is a carb—aim to balance it with lean protein and veggies.
Healthier tips
- Portion guide: Keep hominy as your main carb for the meal (about 1/2–1 cup cooked, depending on your appetite and activity), then add 1 palm-sized protein (fish, chicken, tofu, eggs) and 2 fists of vegetables.
- Watch sodium: If using canned hominy, rinse well before cooking to reduce salt. Go easy on salty seasonings (soy sauce, patis, seasoning cubes).
- Boost fiber and nutrients: Add vegetables (e.g., cabbage, pechay, carrots) and include a side salad or kinilaw/ensalada-style topping when appropriate.
- Snack timing: If you have hominy as a snack, keep it smaller and pair with protein (e.g., a boiled egg or yogurt) to stay satisfied.
- Choose healthier cooking: Prefer simmering/stewing with less oil instead of deep-frying.
Common Filipino dishes
Hominy soup (ginisang hominy), menudo with hominy, posole-style hominy dishes, hominy-based stews, hominy with meat and vegetables
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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