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.
See how this score is calculated, build a plate around corn grain, yellow, 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 | 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 56Original analysis by NutriVerdict
In the kitchen and how to use it
Whole yellow corn grain, as opposed to fresh sweet corn on the cob, is the dried kernel used to make cornmeal, grits, polenta, and masa for tortillas and tamales; ground and cooked, it develops a soft, slightly sweet, earthy flavor that pairs naturally with butter, cheese, chili, or braised meats. It can also be simmered whole for hominy or popped when the right variety is used. Its versatility means the same grain can end up as a creamy bowl of polenta one night and a stack of corn tortillas the next.
Store dried corn grain or cornmeal in a sealed container in a cool, dry pantry, and refrigerate whole-grain meal if keeping it longer since the germ can turn rancid faster than more refined grains. At 365 calories and 74.3 g of carbohydrate per 100 g, it's a dense energy source best portioned out as a side rather than a whole meal, but it also brings 7.3 g of fiber and 26% DV fiber per 100 g along with 30% DV magnesium, making it a more substantial grain choice than refined cornmeal products.
Frequently asked questions about corn grain, yellow
How many calories are in yellow corn grain?
Whole yellow corn grain has about 365 calories per 100 g, with 74.3 g of carbohydrate.
Is yellow corn grain a good source of fiber?
Yes, it provides 7.3 g of fiber per 100 g, which is 26% DV, higher than many refined grain products.
What is yellow corn grain used for?
It's ground into cornmeal, grits, polenta, and masa for tortillas, or simmered whole to make hominy.