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Yellow Cornmeal

Cornmeal, yellow (Navajo)

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories384
% Daily Value
  • Total Fat 5,88 g8%
  • Saturated Fat 1,04 g5%
  • Trans Fat —
  • Cholesterol —
  • Sodium 4 mg0%
  • Total Carbohydrate 72,9 g27%
  • Dietary Fiber 9,4 g34%
  • Total Sugars 1,56 g
  • Protein 9,85 g20%
  • Vitamin D —
  • Calcium 6 mg0%
  • Iron 2,99 mg17%
  • Potassium 322 mg7%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Cornmeal, yellow (Navajo) contains 384 kcal calories, 9,85g protein, and 3,1mg zinc per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

384kcal
  • Protein10%(39 kcal)
  • Carbs76%(292 kcal)
  • Fat14%(53 kcal)

Nutrient density

39/ 100

Meets ≥10% Daily Value for 15 of 25 nutrients

Moderate nutrient density

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Melio can build a complete week of meals around Yellow Cornmeal (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: American Indian / Alaska Native Foods

High fiberLow sodiumLow sugarHigh ironHigh potassiumGluten-free
Potassium : Sodium ratio80.5 : 1
favorable
  • Yellow Cornmeal has a potassium-to-sodium ratio of 80.5:1, which is considered favorable for blood-pressure support.
  • Yellow Cornmeal contains more fiber per 100 g than cooked oatmeal — 9 g vs 2 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

384 kcal19%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

9,85 g20%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

72,9 g27%
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

5,88 g8%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

9,4 g34%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

1,56 g—
Minerals▾
Minerals
NutrientAmount% 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)

4 mg0%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

322 mg7%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

6 mg0%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

107 mg25%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

225 mg18%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

2,99 mg17%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

3,1 mg28%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,24 mg27%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,64 mg28%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

6 µg11%
Fat detail▾
Fat detail
NutrientAmount% 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

1,04 g5%
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

2,14 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

2,35 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

0 mg0%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

0,37 mg2%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

0,2 µg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,3 mg25%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,09 mg7%
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

2,47 mg15%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,6 mg12%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,59 mg35%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

34 µg9%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine0,3 g—
Leucine1,28 g—
Isoleucine0,37 g—
Valine0,49 g—
Threonine0,31 g—
Methionine0,23 g—
Phenylalanine0,5 g—
Tryptophan0,05 g—
Histidine0,27 g—
Arginine0,42 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

10,15 g—

Fatty acid profile

Breakdown of fats per 100 grams

5,5 g
  • Saturated19%(1,04 g)
  • Monounsaturated39%(2,14 g)
  • Polyunsaturated42%(2,35 g)

Frequently asked questions about Yellow Cornmeal

How many calories in Yellow Cornmeal?

Yellow Cornmeal contains 384 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Yellow Cornmeal?

Yellow Cornmeal contains 4 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Yellow Cornmeal?

Per 100 grams, Yellow Cornmeal contains 9.85 g protein, 72.9 g carbohydrates, and 5.88 g total fat.

Is Yellow Cornmeal good for keto or low-carb?

Yellow Cornmeal has 72.9 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Yellow Cornmeal nutrition data come from?

Nutrition data for Yellow Cornmeal is sourced from USDA FoodData Central (FDC ID 168039). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168039/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 Yellow Cornmeal

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Yellow Cornmeal.

3 meal ideas using Yellow Cornmeal

Starter templates matched to Yellow 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 yellow Cornmeal

    Combine yellow 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 yellow Cornmeal

    Build a plate around yellow 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 yellow Cornmeal

    Roast yellow 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: 168039), accessed 2019-04-01.

Published: 2019-04-01

More foods in American Indian / Alaska Native Foods

Use Yellow Cornmeal in your next meal plan

Melio can build a complete week of meals around Yellow Cornmeal (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Yellow Cornmeal: 9.4 g Fiber, 3 mg Iron per 100g + recipes | План харчування