Whole-grain Corn Flour
Corn flour, whole-grain, blue (harina de maiz morado)
Nutrition Facts
- Total Fat 5.09 g7%
- Saturated Fat —
- Trans Fat —
- Cholesterol —
- Sodium 5 mg0%
- Total Carbohydrate 73.89 g27%
- Dietary Fiber 8.4 g30%
- Total Sugars —
- Protein 8.75 g18%
- Vitamin D —
- Calcium 5 mg0%
- Iron 1.74 mg10%
- Potassium 381 mg8%
100g of Corn flour, whole-grain contains 364 kcal calories, 8.75g protein, and 110mg magnesium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein9%(35 kcal)
- Carbs79%(296 kcal)
- Fat12%(46 kcal)
Nutrient density
Meets ≥10% Daily Value for 15 of 20 nutrients
Moderate nutrient densityUse Whole-grain Corn Flour in your next meal plan
Melio can build a complete week of meals around Whole-grain Corn Flour (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Whole-grain Corn Flour has a potassium-to-sodium ratio of 76.2:1, which is considered favorable for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 364 kcal | 18% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 8.75 g | 18% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 73.89 g | 27% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 5.09 g | 7% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 8.4 g | 30% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 5 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 381 mg | 8% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 5 mg | 0% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 110 mg | 26% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 263 mg | 21% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1.74 mg | 10% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 2.24 mg | 20% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0.15 mg | 17% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0.54 mg | 23% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 2.2 µg | 4% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0.16 mg | 13% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0.23 mg | 18% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 2.6 mg | 16% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0.55 mg | 11% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0.47 mg | 28% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 10.83 g | — |
Compare 3 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Corn flour, whole-grain, blue (harina de maiz morado)current | 168921 | 364 | 8.8 | 73.9 | 5.1 |
| Corn flour, whole-grain, white | 169748 | 361 | 6.9 | 76.9 | 3.9 |
| Corn flour, whole-grain, yellow | 170290 | 361 | 6.9 | 76.9 | 3.9 |
Household serving sizes
g- tbsp
- 7 g
Frequently asked questions about Whole-grain Corn Flour
How many calories in Whole-grain Corn Flour?
Whole-grain Corn Flour contains 364 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Whole-grain Corn Flour?
Whole-grain Corn Flour contains 5 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Whole-grain Corn Flour?
Per 100 grams, Whole-grain Corn Flour contains 8.75 g protein, 73.89 g carbohydrates, and 5.09 g total fat.
Is Whole-grain Corn Flour good for keto or low-carb?
Whole-grain Corn Flour has 73.9 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Whole-grain Corn Flour nutrition data come from?
Nutrition data for Whole-grain Corn Flour is sourced from USDA FoodData Central (FDC ID 168921). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168921/nutrients.
Diet compatibility
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
Foods that pair well with Whole-grain Corn Flour
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Whole-grain Corn Flour.
3 meal ideas using Whole-grain Corn Flour
Starter templates matched to Whole-grain Corn Flour's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring whole-grain Corn Flour
Combine whole-grain Corn Flour with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Plant-based lunch with whole-grain Corn Flour
A warm grain bowl with whole-grain Corn Flour, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with whole-grain Corn Flour
Roast whole-grain Corn Flour with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168921), accessed 2019-04-01.
Published: 2019-04-01
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Use Whole-grain Corn Flour in your next meal plan
Melio can build a complete week of meals around Whole-grain Corn Flour (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan