Blue Cornmeal
Cornmeal, blue (Navajo)
Nutrition Facts
- Total Fat 5,44 g7%
- Saturated Fat 0,89 g4%
- Trans Fat —
- Cholesterol —
- Sodium 7 mg0%
- Total Carbohydrate 76,93 g28%
- Dietary Fiber 8,7 g31%
- Total Sugars 1,81 g
- Protein 10,4 g21%
- Vitamin D —
- Calcium 5 mg0%
- Iron 2,91 mg16%
- Potassium 393 mg8%
100g of Cornmeal, blue (Navajo) contains 398 kcal calories, 10,4g protein, and 133mg magnesium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein10%(42 kcal)
- Carbs77%(308 kcal)
- Fat12%(49 kcal)
Nutrient density
Meets ≥10% Daily Value for 15 of 25 nutrients
Moderate nutrient densityUse Blue Cornmeal in your next meal plan
Melio can build a complete week of meals around Blue Cornmeal (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: American Indian / Alaska Native Foods
- Blue Cornmeal has a potassium-to-sodium ratio of 56.1:1, which is considered favorable for blood-pressure support.
- Blue Cornmeal contains more fiber per 100 g than cooked oatmeal — 9 g vs 2 g.
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 | 398 kcal | 20% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 10,4 g | 21% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 76,93 g | 28% |
| 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 | 5,44 g | 7% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 8,7 g | 31% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 1,81 g | — |
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) | 7 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 393 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. | 133 mg | 32% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 354 mg | 28% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 2,91 mg | 16% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 2,91 mg | 26% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,22 mg | 24% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,76 mg | 33% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 11,8 µg | 21% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,89 g | 4% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 1,68 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 2,47 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,73 mg | 5% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 0 µg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,29 mg | 24% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,11 mg | 8% |
| 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 | 2,02 mg | 13% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,35 mg | 7% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,59 mg | 35% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 58 µg | 14% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 5,7 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated18%(0,89 g)
- Monounsaturated33%(1,68 g)
- Polyunsaturated49%(2,47 g)
Frequently asked questions about Blue Cornmeal
How many calories in Blue Cornmeal?
Blue Cornmeal contains 398 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Blue Cornmeal?
Blue Cornmeal contains 7 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Blue Cornmeal?
Per 100 grams, Blue Cornmeal contains 10.4 g protein, 76.93 g carbohydrates, and 5.44 g total fat.
Is Blue Cornmeal good for keto or low-carb?
Blue Cornmeal has 76.9 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Blue Cornmeal nutrition data come from?
Nutrition data for Blue Cornmeal is sourced from USDA FoodData Central (FDC ID 167628). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/167628/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.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Blue Cornmeal
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Blue Cornmeal.
3 meal ideas using Blue Cornmeal
Starter templates matched to Blue Cornmeal'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 blue Cornmeal
Combine blue Cornmeal with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Balanced lunch plate with blue Cornmeal
Build a plate around blue Cornmeal, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Low-sodium dinner with blue Cornmeal
Roast blue Cornmeal 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: 167628), accessed 2019-04-01.
Published: 2019-04-01
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Use Blue Cornmeal in your next meal plan
Melio can build a complete week of meals around Blue Cornmeal (or any food in our database), tailored to your macro goals and dietary preferences.
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