flour
Maize Meal
Maize Meal is a flour, recorded here in 5 forms: white, degermed, yellow, degermed, grits (coarse, dry), precooked white corn flour (masarepa), masa harina (nixtamalised, white). It is plant-derived, so it rules out no diet on its own.
Also known asMielie meal · South AfricaCornmeal · United States
White, degermed · per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 370 kcal |
| Protein | 7.1 g |
| Carbohydrate | 79.5 g |
| of which sugars | 1.6 g |
| Fibre | 3.9 g |
| Fat | 1.8 g |
| of which saturates | 0.2 g |
| Monounsaturated fat | 0.4 g |
| Polyunsaturated fat | 0.8 g |
| Cholesterol | 0 mg |
| Sodium | 7 mg |
| Potassium | 142 mg |
| Calcium | 3 mg |
| Iron | 1.1 mg |
| Magnesium | 32 mg |
| Phosphorus | 99 mg |
| Zinc | 0.7 mg |
| Copper | 0.1 mg |
| Manganese | 0.2 mg |
| Selenium | 10.5 µg |
| Vitamin A | 0 µg |
| Vitamin C | 0 mg |
| Vitamin D | 0 µg |
| Vitamin E | 0.1 mg |
| Vitamin K | 0 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Vitamin B6 | 0.2 mg |
| Folate | 30 µg |
| Vitamin B12 | 0 µg |
| Choline | 8.6 mg |
USDA FDC SR Legacy record 172015. USDA's degermed white cornmeal, unenriched, is the closest published match to the finely milled white maize meal sold for pap and ugali. Density measured.
Yellow, degermed · per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 370 kcal |
| Protein | 7.1 g |
| Carbohydrate | 79.5 g |
| of which sugars | 1.6 g |
| Fibre | 3.9 g |
| Fat | 1.8 g |
| of which saturates | 0.2 g |
| Monounsaturated fat | 0.4 g |
| Polyunsaturated fat | 0.8 g |
| Cholesterol | 0 mg |
| Sodium | 7 mg |
| Potassium | 142 mg |
| Calcium | 3 mg |
| Iron | 1.1 mg |
| Magnesium | 32 mg |
| Phosphorus | 99 mg |
| Zinc | 0.7 mg |
| Copper | 0.1 mg |
| Manganese | 0.2 mg |
| Selenium | 10.5 µg |
| Vitamin A | 11 µg |
| Vitamin C | 0 mg |
| Vitamin D | 0 µg |
| Vitamin E | 0.1 mg |
| Vitamin K | 0 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Vitamin B6 | 0.2 mg |
| Folate | 30 µg |
| Vitamin B12 | 0 µg |
| Choline | 8.6 mg |
USDA FDC SR Legacy record 168929. USDA's degermed yellow cornmeal, unenriched, the standard grind for American cornbread. Density measured.
Grits (coarse, dry) · per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 371 kcal |
| Protein | 8.8 g |
| Carbohydrate | 79.6 g |
| of which sugars | 0.6 g |
| Fibre | 1.6 g |
| Fat | 1.2 g |
| of which saturates | 0.2 g |
| Monounsaturated fat | 0.3 g |
| Polyunsaturated fat | 0.5 g |
| Cholesterol | 0 mg |
| Sodium | 1 mg |
| Potassium | 137 mg |
| Calcium | 2 mg |
| Iron | 1 mg |
| Magnesium | 27 mg |
| Phosphorus | 73 mg |
| Zinc | 0.4 mg |
| Copper | 0.1 mg |
| Manganese | 0.1 mg |
| Selenium | 17 µg |
| Vitamin A | 11 µg |
| Vitamin C | 0 mg |
| Vitamin K | 0.3 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Niacin | 1.2 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 5 µg |
| Vitamin B12 | 0 µg |
USDA FDC SR Legacy record 171670. USDA's yellow corn grits, regular and quick, unenriched, dry. It is a coarser, less processed grind than degermed white cornmeal, and the closest published match to stone-ground Southern grits. Density measured.
Precooked white corn flour (masarepa) · per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 370 kcal |
| Protein | 7.1 g |
| Carbohydrate | 79.5 g |
| of which sugars | 1.6 g |
| Fibre | 3.9 g |
| Fat | 1.8 g |
| of which saturates | 0.2 g |
| Monounsaturated fat | 0.4 g |
| Polyunsaturated fat | 0.8 g |
| Cholesterol | 0 mg |
| Sodium | 7 mg |
| Potassium | 142 mg |
| Calcium | 3 mg |
| Iron | 1.1 mg |
| Magnesium | 32 mg |
| Phosphorus | 99 mg |
| Zinc | 0.7 mg |
| Copper | 0.1 mg |
| Manganese | 0.2 mg |
| Selenium | 10.5 µg |
| Vitamin A | 0 µg |
| Vitamin C | 0 mg |
| Vitamin D | 0 µg |
| Vitamin E | 0.1 mg |
| Vitamin K | 0 µg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Vitamin B6 | 0.2 mg |
| Folate | 30 µg |
| Vitamin B12 | 0 µg |
| Choline | 8.6 mg |
USDA FDC SR Legacy record 172015. USDA publishes no record for masarepa, the precooked, degermed white corn flour used for Colombian and Venezuelan arepas. It is a different product from Mexican masa harina: the corn is steamed and dried rather than nixtamalised in an alkaline solution. This is USDA's white degermed cornmeal, the closest published composition: precooking gelatinises the starch but changes the macronutrient profile only marginally, if at all. Density measured.
Masa harina (nixtamalised, white) · per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 363 kcal |
| Protein | 8.5 g |
| Carbohydrate | 76.6 g |
| of which sugars | 1.6 g |
| Fibre | 6.4 g |
| Fat | 3.7 g |
| of which saturates | 0.5 g |
| Monounsaturated fat | 1 g |
| Polyunsaturated fat | 1.7 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
| Potassium | 262 mg |
| Calcium | 138 mg |
| Iron | 1.5 mg |
| Magnesium | 93 mg |
| Phosphorus | 231 mg |
| Zinc | 1.8 mg |
| Copper | 0.2 mg |
| Manganese | 0.4 mg |
| Selenium | 10.5 µg |
| Vitamin A | 0 µg |
| Vitamin C | 0 mg |
| Vitamin D | 0 µg |
| Vitamin E | 0.1 mg |
| Vitamin K | 0 µg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1.6 mg |
| Vitamin B6 | 0.5 mg |
| Folate | 29 µg |
| Vitamin B12 | 0 µg |
| Choline | 8.6 mg |
USDA FDC SR Legacy record 169696. USDA's record for white corn masa flour, made from corn cooked and steeped in an alkaline solution (nixtamalisation) before grinding, a different process from the degermed cornmeal used for pap or cornbread, and the correct flour for pupusas, tortillas and other fresh masa doughs. Density measured.