Cornmeal, white (Navajo)
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.3 MG | 26% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 2.8 MG | 18% | |
| Pantothenic acid | 2.5 MG | 50% | |
| Vitamin B-6 | 0.6 MG | 34% | |
| Folate, total | 32 UG | 8% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 2% | |
| Vitamin K (phylloquinone) | 0.4 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 11 MG | 1% | |
| Iron, Fe | 3.8 MG | 21% | |
| Magnesium, Mg | 125 MG | 30% | |
| Phosphorus, P | 280 MG | 22% | |
| Potassium, K | 443 MG | 9% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 3.2 MG | 29% | |
| Copper, Cu | 0.2 MG | 24% | |
| Manganese, Mn | 0.6 MG | 28% |
Nutrition Highlights
- Good source of protein with 11.0g per 100g.
- High in dietary fiber (10.4g per 100g), supporting digestive health.
- Good source of Iron, Fe (21% DV).
- Good source of Magnesium, Mg (30% DV).
- Good source of Phosphorus, P (22% DV).
- Good source of Zinc, Zn (29% DV).
About Cornmeal, white (Navajo)
This finely ground grain, a staple in many cultures, offers a hearty and satisfying base for numerous dishes. White cornmeal, particularly the variety favored by the Navajo people, boasts a unique nutritional profile. It's a good source of complex carbohydrates, providing sustained energy, and contains a decent amount of fiber, contributing to digestive health and promoting satiety. The presence of protein aids in muscle repair and growth, though it is not a complete protein. It's also naturally gluten-free, making it a suitable choice for those with gluten sensitivities.
However, it's important to be mindful of its relatively high carbohydrate content, meaning portion control is key, especially for individuals managing blood sugar levels. While it offers fiber, the refining process can reduce the presence of some essential vitamins and minerals. Look for options that are enriched or whole-grain to maximize its nutritional value.
In the kitchen, white cornmeal shines in a variety of preparations. It's the star ingredient in traditional Navajo dishes like blue corn mush and frybread, but its versatility extends far beyond. It can be used to create delicious cornbread, coating for fried foods, or as a thickening agent in soups and stews. Experimenting with different cooking methods and seasonings can unlock its full potential, transforming it into a versatile and flavorful addition to any diet.
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