Corn Flour
Corn Flour: How Many Calories? Nutrition Facts and Benefits
Corn flour is a finely milled powder made from dried whole corn kernels. A staple across the Americas, Africa, and parts of Asia, it’s used in tortillas, arepas, cornbread, pancakes, batters, and light breadings. Whole‑grain corn flour retains the bran and germ, offering more fiber and micronutrients than refined versions. Note: Corn flour is not the same as cornstarch (a pure thickener from the endosperm) or masa harina (nixtamalized corn).
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 361 kcal | 76.9 g | 6.9 g | 3.9 g | 7.3 g | 7 mg |
| 2 | 1/4 cup (30 g) | 108 kcal | 23.1 g | 2.1 g | 1.2 g | 2.2 g | 2 mg |
Health Benefits of Corn Flour
- Naturally gluten-free when certified, suitable for those avoiding gluten.
- Whole‑grain varieties provide fiber that supports digestive health and steady energy.
- Contains B vitamins, iron, magnesium, and potassium that contribute to normal metabolism.
- Provides carotenoids (lutein, zeaxanthin) that may help support eye health.
- Offers complex carbohydrates for sustained energy and satiety when paired with protein and healthy fats.
Tips for Consuming Corn Flour
- Choose whole‑grain or stone‑ground corn flour for more fiber and micronutrients.
- Blend with other flours (e.g., rice, buckwheat, sorghum, almond) to improve structure in gluten‑free baking.
- Use in tortillas, cornbread, pancakes, and light breadings; toast briefly in a pan to deepen flavor.
- Start with 1/4 cup (30 g) per serving and balance meals with protein and vegetables.
- If you need gluten‑free, look for certified GF to avoid cross‑contact; store in an airtight container, cool and dark—refrigerate or freeze whole‑grain flour to keep it fresh.