Cratox AI
corn flour masa harina
🌾

Corn flour, masa harina, white or yellow

🔥 376 Calories
💪 7.6g Protein
⚡ 76.7g Carbohydrates
🥑 4.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Grains
Corn flour, masa harina, white or yellow
Energy density
Dense
376 kcal per 100g
Macro energy profile
Carb-led
8% Protein · 82% Carbohydrates · 10% Fat
Glycemic profile
Medium GI
GI 68 · GL 51
Notable signals
Very high in fiberVery high in vitamin B1Very high in vitamin B2Very high in vitamin B3Very high in iron

Nutritional Information

376
kcal/100g
Protein
7.6g
Carbohydrates
76.7g
Fat
4.3g
Glycemic Index:
68

About Corn flour, masa harina, white or yellow

Corn flour, also known as masa harina, is a finely ground flour produced from dried corn kernels. Originating from Mesoamerica, it has been a staple in various cultures for centuries, particularly in the preparation of traditional dishes such as tortillas and tamales. Masa harina is made through a process called nixtamalization, where corn is soaked in an alkaline solution, which enhances its nutritional profile and flavor, making it a versatile ingredient in many cuisines worldwide. Nutritionally, corn flour is rich in carbohydrates, providing approximately 76.7g per 100g, making it an excellent energy source. It contains 7.6g of protein, 4.3g of fat, and is particularly high in fiber. This flour also includes essential vitamins and minerals, supporting overall health. Its mild flavor allows it to be incorporated into a variety of recipes, from baked goods to savory dishes, making it a popular choice for gluten-free cooking and baking.

Health Benefits

Supports digestive health due to its fiber content.
Provides essential carbohydrates for energy production.
Contains antioxidants that help combat oxidative stress.
Supports heart health with potassium and low saturated fat.
Aids in muscle repair and growth due to protein content.
Helps regulate blood sugar levels due to its fiber.
Contributes to healthy skin with its vitamin and mineral content.
May help reduce the risk of chronic diseases when included in a balanced diet.
Offers versatility in cooking, making it easy to include in various meals.
Can be a part of a gluten-free diet, accommodating those with gluten sensitivities.

Recommended Food Pairings

🥗
Corn flour with black beans - a classic combination that enhances protein content.
🥗
Masa harina with cheese - perfect for making quesadillas that are both satisfying and nutritious.
🥗
Corn flour with avocado - creates a creamy texture and adds healthy fats.
🥗
Masa harina with vegetables - ideal for making nutritious veggie-filled tortillas.
🥗
Corn flour with spices - enhances flavor in dishes like tamales or cornbread.

How to Consume

Serving size
Recommended serving is 150g, approximately 1.5 cups.
Frequency
Recommended frequency is 2-3 times per week.
  • •Use in the preparation of tortillas and flatbreads.
  • •Incorporate into soups and stews for added thickness.
  • •Mix with other flours for baking to enhance texture.
  • •Create batter for frying or baking snacks.
  • •Combine with oats or other grains for breakfast dishes.

Selection & Storage

How to choose:

  • ✓Select masa harina that is labeled as 'nixtamalized' for better flavor and nutrition.
  • ✓Check for freshness by looking at the sell-by date on the packaging.
  • ✓Choose a brand that uses non-GMO corn for a healthier option.
  • ✓Inspect the flour for uniform texture and absence of clumping.
Storage
Store in a cool, dry place in an airtight container to maintain freshness.
Shelf life
Shelf life is approximately 1 year if stored properly in a cool, dry location.

Warnings & Contraindications

  • ⚠️Individuals with corn allergies should avoid corn flour.
  • ⚠️Those on a low-carb diet may want to limit intake due to high carbohydrate content.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Over-reliance on corn flour without a balanced diet may result in nutrient deficiencies.

Frequently Asked Questions

How many calories does Corn flour, masa harina, white or yellow have?

Corn flour, masa harina, contains approximately 376 calories per 100 grams. This makes it a calorie-dense food, primarily due to its high carbohydrate content, which provides energy.

Is Corn flour, masa harina, white or yellow healthy?

Yes, corn flour offers several health benefits, including being a good source of carbohydrates and fiber. It supports digestive health and can be included in a balanced diet. Additionally, it is gluten-free, making it suitable for those with gluten sensitivities.

How should Corn flour, masa harina, white or yellow be stored?

Corn flour should be stored in an airtight container in a cool, dry place to maintain its freshness. Proper storage can extend its shelf life up to a year.

What are the benefits of eating Corn flour, masa harina, white or yellow?

Eating corn flour provides a rich source of carbohydrates for energy, essential nutrients, and fiber for digestive health. It also offers antioxidants and can be part of a gluten-free diet.

How much Corn flour, masa harina, white or yellow can I eat per day?

A recommended daily portion of corn flour is about 150 grams, which can be consumed 2-3 times a week as part of a balanced diet, depending on your individual nutritional needs.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play