Mush, blue corn with ash (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 | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 1% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.0 MG | 3% | |
| Folate, total | 4 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0 MG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 96 MG | 7% | |
| Iron, Fe | 2.9 MG | 16% | |
| Magnesium, Mg | 20 MG | 5% | |
| Phosphorus, P | 39 MG | 3% | |
| Potassium, K | 58 MG | 1% | |
| Sodium, Na | 8 MG | 0% | |
| Zinc, Zn | 0.8 MG | 7% | |
| Copper, Cu | 0.0 MG | 5% | |
| Manganese, Mn | 0.3 MG | 13% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Low in calories with 54 kcal per 100g.
- Very low in fat (0.5g per 100g).
About Mush, blue corn with ash (Navajo)
It's a traditional staple of the Navajo people, a porridge-like dish made from blue cornmeal and wood ash. The ash, derived from specific types of hardwoods, plays a crucial role beyond flavor, significantly impacting the nutritional profile. The alkaline ash helps release niacin from the corn, making it more bioavailable and preventing deficiencies of this important B vitamin. This process, called nixtamalization, also increases the calcium content and improves the overall digestibility of the corn.
From a nutritional perspective, it provides a source of complex carbohydrates and fiber, contributing to sustained energy levels and promoting healthy digestion. The relatively low calorie count and fat content make it a satisfying and potentially weight-friendly food when prepared without added fats or sugars. However, the nutritional information provided doesn't highlight micronutrients beyond calcium and niacin, so it's important to incorporate a variety of nutrient-dense foods into your overall diet.
Commonly, this dish is prepared by simmering the blue cornmeal and ash with water until it reaches a desired porridge consistency. It can be enjoyed plain, as a base for stews, or sweetened with honey or fruit for added flavor. It serves as a versatile and culturally significant food, offering a unique combination of taste and nutritional advantages.
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