Corn grain, yellow
FDC 170288cup (166 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 56 · -8 vs Grains & pasta medianDry yellow corn grain scores 56 of 100, a Fair rating that places it 39 of 60 in Grains & pasta, just under the category's median of 64. It carries real mineral and fiber weight for a grain, with magnesium at 30% DV and dietary fiber at 26% DV, plus protein at 19% DV and iron at 15% DV.
Whole corn kernels are ground into cornmeal and grits or cooked whole for hominy, and a cup of the dry grain is a dense 166 gram serving at 365 calories per 100 grams, heavier than most cooked grains since it hasn't yet absorbed cooking water. Cooks after a higher-scoring grain in this category could look to wild rice instead.
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 | 7.3 g | 26% |
| Sugars | 0.64 g | |
| 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 | 11 µg | 1% |
| Vitamin E | 0.49 mg | 3% |
| 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 | 12 g | 43% |
| Sugars | 1.1 g | |
| 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 | 18 µg | 2% |
| Vitamin E | 0.81 mg | 5% |
Source: USDA FoodData Central · Public domain
FDC 170288Original 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.
Wild rice, cookedDensity 57 vs 56Wheat, sproutedDensity 58 vs 56Oat flour, partially debrannedDensity 58 vs 56