Know what’s on your plate

Whole-grain white corn flour

Calories & nutrition facts

361

calorieskcal per 100 g

Protein6.9 g

Carbs70 g

Fat3.9 g

Percent calories

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Nutrition facts

Per 100 g% DV

Calories 361 kcal —
Protein 6.9 g 14%
Carbohydrate 70 g 25%
Fat 3.9 g 5%
Saturated fat 0.5 g 3%
Fibre 7.3 g 26%
Sugars 0.6 g —
Sodium 5 mg 0%
Cholesterol 0 mg 0%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 0 µg 0%
Vitamin C 0 mg 0%
Vitamin D 0 µg 0%
Vitamin E 0.42 mg 3%
Vitamin K 0.3 µg 0%
Thiamin (B1) 0.25 mg 21%
Riboflavin (B2) 0.08 mg 6%
Niacin (B3) 1.9 mg 12%
Pantothenic acid (B5) 0.66 mg 13%
Vitamin B6 0.37 mg 22%
Folate (B9) 25 µg 6%
Vitamin B12 0 µg 0%
Choline 21.6 mg 4%

Minerals

Calcium 7 mg 1%
Iron 2.4 mg 13%
Magnesium 93 mg 22%
Phosphorus 272 mg 22%
Potassium 315 mg 7%
Zinc 1.7 mg 16%
Copper 0.23 mg 26%
Manganese 0.46 mg 20%
Selenium 15.4 µg 28%

Calories by portion

Portion	Weight	Calories	Protein	Carbs	Fat
100 g	100 g	361	6.9 g	70 g	3.9 g
1 × cup	117 g	422	8.1 g	81 g	4.5 g
2 × cup	234 g	845	16 g	163 g	9 g
½ × cup	58.5 g	211	4.1 g	41 g	2.3 g
3 × cup	351 g	1267	24 g	244 g	14 g
4 × cup	468 g	1689	32 g	326 g	18 g

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Questions about Whole-grain white corn flour

What can you make with whole-grain white corn flour?

Use it for tortillas, arepas, cornbread, porridge or to thicken soups and stews. For tortillas, mix the flour with warm water and salt until you have a soft dough, then press thin and cook in a hot, dry pan.

Can you use whole-grain white corn flour instead of plain flour?

Not as a straight swap in bread or cakes: corn flour has no gluten, so doughs will not rise or hold together in the same way. In pancakes, biscuits or a crumble topping, replace part of the wheat flour and add a little extra liquid if the mixture feels dry.

How do you make tortillas with whole-grain white corn flour?

Mix the flour with warm water and a pinch of salt to make a pliable dough, adding water gradually; rest it briefly so the whole-grain particles absorb moisture. Press into thin rounds and cook in a very hot, dry frying pan for about a minute per side, until lightly spotted.

How should you store whole-grain white corn flour?

Keep it in an airtight container in a cool, dark cupboard, away from heat and damp. Because the whole grain retains its germ, it can turn rancid faster than refined flour; refrigerate or freeze it for longer storage, especially after opening.

What is the difference between whole-grain white corn flour and white cornmeal?

They are both milled from white maize, but cornmeal is usually coarser, while flour has a finer texture. White cornmeal has 6.9 g protein per 100 g, compared with 6.9 g in whole-grain white corn flour, so texture and grind are usually the more useful distinction.

Is whole-grain white corn flour the same as masa harina?

No. Masa harina is made from maize treated with an alkaline solution, then dried and milled; it has the characteristic flavour and dough-forming properties used for many tortillas and tamales. Ordinary whole-grain white corn flour may not hold together as well in those recipes.

Is whole-grain white corn flour gluten-free?

Maize itself contains no gluten, so pure whole-grain white corn flour is naturally gluten-free. If you need to avoid gluten strictly, choose flour that has been protected from cross-contact during milling and packing.

Does whole-grain white corn flour need cooking?

For tortillas, cornbread, porridge and other doughs or batters, cook it thoroughly rather than tasting the raw mixture. Raw flour can carry harmful microbes, and cooking also gives corn flour its proper texture and flavour.

Source: USDA FoodData Central 169748 · per 100 g · carbohydrate per EU label, fibre excluded