Cornmeal has a medium glycemic index of 68 (typical range 62 to 75). A serving of 40 g dry has a glycemic load of 19, which is medium. Per 100 g it provides 362 calories, 8.1 g protein, 76.9 g carbohydrate (7.3 g fiber, 0.6 g sugars) and 3.6 g fat.
Serving used for glycemic load: 40 g dry.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 362 kcal | 145 kcal |
| Protein | 8.1 g | 3.2 g |
| Carbohydrate | 76.9 g | 30.8 g |
| Fiber | 7.3 g | 2.9 g |
| Sugars | 0.6 g | 0.3 g |
| Fat | 3.6 g | 1.4 g |
| Saturated fat | 0.5 g | 0.2 g |
| Sodium | 35 mg | 14 mg |
| Potassium | 287 mg | 115 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Wild Rice | 57 | 18 |
| Quinoa | 53 | 18 |
| Sorghum | 62 | 16 |
| Buckwheat Groats | 54 | 16 |
| Semolina | 55 | 15 |
Cornmeal has a glycemic index of 68, which is medium (low is 55 or under, high is 70 or over). The glycemic load of a 40 g dry serving is 19, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of cornmeal has a glycemic load of 19 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Cornmeal has 362 calories per 100 g, and about 145 calories in a 40 g dry serving.
Cornmeal is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Cornmeal, whole-grain, yellow” (FDC 169697). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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