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)
Blue corn mush with ash is a traditional Navajo food made by cooking blue cornmeal with culinary ash, typically juniper or cedar ash, which raises the pH of the corn and improves the bioavailability of its nutrients through a process similar to nixtamalization. The result is a thin, lightly gray-purple porridge with very few calories per serving and minimal fat. Fiber is modest. It is eaten as a staple, a ceremonial food, and a comfort food across generations of Dine communities.
Dietary Information
Mush, blue corn with ash (Navajo) is considered low-fat, making it a suitable choice for various dietary plans.
Calorie Breakdown
At 54 calories per 100 grams, Mush, blue corn with ash (Navajo) gets 5% of its calories from protein, 87% from carbohydrates, and 8% from fat. This is lower than most foods and comparable to fruits and vegetables.
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