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Corn flour, whole-grain, white - nutritional information
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Corn flour, whole-grain, white

🔥 361 Calories
💪 6.9g Protein
⚡ 76.8g Carbohydrates
🥑 3.9g Fat

At a glance

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

Category
Grains
Corn flour, whole-grain, white
Energy density
Dense
361 kcal per 100g
Macro energy profile
Carb-led
7% Protein · 83% Carbohydrates · 9% Fat
Glycemic profile
Medium GI
GI 69 · GL 25
Notable signals
Very high in fiberHigh in vitamin B1High in vitamin B6High in magnesiumHigh in phosphorus

Nutritional Information

361
kcal/100g
Protein
6.9g
Carbohydrates
76.8g
Fat
3.9g
Glycemic Index:
69

About Corn flour, whole-grain, white

Corn flour, whole-grain, white is a finely ground flour made from whole white corn kernels. It originates from the Americas, where corn has been a staple food for thousands of years. This type of flour retains the germ and bran, making it a more nutritious option compared to refined flours. Whole-grain corn flour is often used in various culinary applications, including baking, thickening sauces, and making tortillas, showcasing its versatility in both sweet and savory dishes. Nutritionally, corn flour is a good source of carbohydrates and provides essential nutrients such as fiber, protein, and several B vitamins, particularly thiamine and folate. With approximately 361 calories per 100 grams, it has a moderate caloric density. The fiber content aids in digestion, while the presence of antioxidants contributes to overall health. Additionally, corn flour is naturally gluten-free, making it an excellent alternative for those with gluten sensitivities or celiac disease. Its unique flavor and texture also make it a popular choice for a variety of recipes.

Health Benefits

Supports digestive health due to its fiber content.
Provides energy from carbohydrates, making it suitable for active individuals.
Rich in antioxidants that may help in reducing the risk of chronic diseases.
Gluten-free, making it accessible for those with gluten intolerance.
Contains essential vitamins such as B vitamins that support metabolism.
May aid in weight management due to its satiating fiber content.
Versatile ingredient for various cuisines, enhancing culinary creativity.
Contains phytochemicals that may have anti-inflammatory properties.
Supports heart health with its low saturated fat content.
Can improve skin health due to its antioxidant properties.

Recommended Food Pairings

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Corn flour can be paired with beans for a complete protein source, enhancing nutritional value.
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Combining with cheese in recipes can create delicious quesadillas, offering protein and calcium.
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It works well with vegetables, making hearty cornbread that includes fiber and vitamins.
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Mixing with spices in tortillas can add flavor and diversity to meals.
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Pairing with eggs in breakfast dishes can provide a balanced meal with good protein content.

How to Consume

Serving size
1 medium cup (approximately 120g)
Frequency
2-3 times per week
  • •Use in baking to enhance the nutritional profile of bread and muffins.
  • •Incorporate into soups and stews as a thickening agent.
  • •Make polenta or grits for a hearty side dish.
  • •Combine with other flours for gluten-free baking.
  • •Utilize in pancake or waffle batter for a unique flavor.

Selection & Storage

How to choose:

  • ✓Select flour that is labeled as 'whole-grain' for maximum nutrients.
  • ✓Check for freshness dates to ensure quality.
  • ✓Choose flour that is stored in a cool, dry place to avoid moisture.
  • ✓Look for organic options to avoid pesticides.
Storage
Store in an airtight container in a cool, dry place, ideally at room temperature.
Shelf life
Up to 6 months when stored properly; can be frozen for up to 1 year.

Warnings & Contraindications

  • ⚠️Individuals with corn allergies should avoid corn flour.
  • ⚠️People with gluten sensitivities can use it as an alternative, but must ensure no cross-contamination.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Ensure proper cooking techniques to avoid raw flour consumption.

Frequently Asked Questions

How many calories does Corn flour, whole-grain, white have?

Corn flour, whole-grain, white contains approximately 361 calories per 100 grams. This caloric content makes it a moderate energy source, ideal for various dietary needs.

Is Corn flour, whole-grain, white healthy?

Yes, corn flour, whole-grain, white is considered healthy due to its high fiber content, essential nutrients, and antioxidants. It supports digestion and is gluten-free, making it suitable for many diets.

How should Corn flour, whole-grain, white be stored?

Corn flour should be stored in an airtight container in a cool, dry place to maintain its freshness. For longer storage, it can be kept in the refrigerator or freezer.

What are the benefits of eating Corn flour, whole-grain, white?

Eating corn flour provides numerous benefits, including improved digestion due to fiber, energy from carbohydrates, and essential vitamins for overall health. Its gluten-free nature makes it accessible for those with dietary restrictions.

How much Corn flour, whole-grain, white can I eat per day?

A recommended serving size is about 120 grams (1 medium cup) a few times a week, depending on your dietary needs and caloric intake. It's important to balance it with other nutrients.

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