Corn grain, white
FDC 168920cup (166 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 49 · -15 vs Grains & pasta medianWhole white corn grain scores 49 of 100, Fair band, ranking 50 of 60 in Grains & pasta, just behind brown rice and below the category median of 64. Magnesium is the standout at an excellent 30% DV, with good protein (19% DV) and good iron (15% DV) rounding out the profile of this dried grain.
This is a dry, whole grain form of corn meant for grinding into meal or cooking down into porridge rather than eating straight from the bag, and a cup (166 grams) is a raw measure that yields far more once cooked. Fiber and sugar figures weren't available for this entry, so those can't be compared directly; brown rice is a higher-scoring grain option in the same category with a similar whole-grain profile.
See how this score is calculated, build a plate around corn grain, white, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 365 kcal | 18% |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.67 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 35 mg | 2% |
| Carbohydrate | 74 g | 27% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 9.4 g | 19% |
| Potassium | 287 mg | 6% |
| Calcium | 7 mg | 1% |
| Iron | 2.7 mg | 15% |
| Magnesium | 127 mg | 30% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 606 kcal | 30% |
| Total fat | 7.9 g | 10% |
| Saturated fat | 1.1 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 58 mg | 3% |
| Carbohydrate | 123 g | 45% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 16 g | 31% |
| Potassium | 476 mg | 10% |
| Calcium | 12 mg | 1% |
| Iron | 4.5 mg | 25% |
| Magnesium | 211 mg | 50% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 168920Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Rice, brown, long-grain, rawDensity 49 vs 49Rye flour, lightDensity 50 vs 49Rice flour, brownDensity 51 vs 49Original analysis by NutriVerdict
In the kitchen and how to use it
White corn grain refers to dried field corn kernels, not sweet corn eaten off the cob, and it is the raw material ground into cornmeal, grits, hominy and masa rather than eaten straight from the plant. Once dried, the kernels are milled to different coarseness for polenta, cornbread, tortillas or corn tortilla chips, or treated with lime in the nixtamalization process to make hominy and masa for tamales and tortillas. Its flavor is starchy and mildly sweet, developing a toasted depth once cooked or milled and heated.
Whole dried corn kernels should be stored in a sealed container in a cool, dry place, where they keep for many months before milling. Per 100 g of dry grain it provides 365 calories, 9.42 g protein and notably 30% DV magnesium alongside 19% DV protein and 15% DV iron. With 74.3 g carbohydrate per 100 g and very little fat, it functions primarily as a starchy grain base, best thought of as the raw ingredient behind cornmeal and grits rather than a food eaten in this dried, whole form.
Frequently asked questions about corn grain, white
How many calories are in dried white corn grain?
About 365 calories per 100 g, reflecting its concentrated starch content in the dried, unmilled form.
Is white corn grain a good source of magnesium?
Yes, it provides about 30% of the Daily Value for magnesium per 100 g, its top nutrient.
What is white corn grain used for?
It is milled into cornmeal, grits and masa, or treated with lime to make hominy for dishes like tamales and tortillas.