Why is cornmeal so high in calories?

November 5, 2025 •

4 min read

A single cup of whole-grain cornmeal contains over 400 calories, a surprisingly high number that stems directly from its high concentration of carbohydrates. The primary reason why is cornmeal so high in calories is its composition as a starchy, milled grain with low moisture content.

Quick Summary

Cornmeal is calorie-dense because it is a concentrated source of carbohydrates, predominantly starch. The milling process removes water, packing substantial energy into a small volume.

Key Points

Concentrated Carbohydrates: Cornmeal is high in calories primarily because its starch content becomes highly concentrated during the milling process, which removes moisture.
Low Moisture Content: The process of drying and grinding corn kernels concentrates the energy-rich components into a fine powder, unlike fresh corn which has more water.
Processing Matters: Degermed cornmeal, which lacks fiber-rich bran and germ, can be even more calorie-dense than whole-grain varieties per cup, because it is mostly pure starch.
Added Ingredients: The final calorie count of dishes like cornbread or polenta significantly increases with high-fat or high-sugar additions like butter, oil, and sugar.
A Healthy Choice: Despite its high-calorie density, whole-grain cornmeal offers valuable fiber and micronutrients and can be part of a healthy diet, particularly when prepared without excess fats and sugars.

The High-Carb Profile of Cornmeal

Cornmeal's high-calorie count is not a hidden secret but a fundamental aspect of its nutritional makeup, defined by its primary macronutrient: carbohydrates. While corn kernels contain moisture, the process of drying and milling them into a meal removes almost all water. The result is a fine, coarse powder of concentrated energy, mostly in the form of starch, which is a complex carbohydrate.

Unlike fresh corn, which has a higher water content that dilutes its calories, cornmeal offers a dense caloric punch. For instance, half a cup of canned corn might have around 77-100 calories, whereas a cup of dry, whole-grain cornmeal contains over 440 calories. This difference is a direct result of water removal.

The Role of Starch

Starch is a plant's storage form of glucose, and in cornmeal, it is the main source of energy. When a person consumes cornmeal, their body breaks down these complex carbohydrates into simple sugars to use for fuel. With 122 grams of whole-grain yellow cornmeal containing over 93 grams of carbohydrates, it's easy to see why it has such a high energy value.

How Processing and Type Influence Calories

Not all cornmeal is created equal, and the way it's processed has a direct impact on its nutritional profile, including its calorie count. There are two main types of cornmeal based on processing: whole-grain and degermed.

Whole Grain vs. Degermed Cornmeal

Whole-grain cornmeal: This type is made from the entire corn kernel, including the bran, germ, and endosperm. The bran provides fiber, and the germ contains healthy oils and nutrients. A cup of whole-grain yellow cornmeal has approximately 442 calories.
Degermed cornmeal: This version is processed to remove the germ and bran, leaving only the starchy endosperm. This results in a product with a longer shelf life but less fiber and fat. Interestingly, enriched degermed cornmeal can be even higher in calories due to the concentration of starches and removal of fiber. A cup of degermed, enriched yellow cornmeal contains 588 calories.

The Impact of Additives in Cooked Dishes

When we talk about cornmeal, we must also consider the common ways it is prepared. Many recipes for cornbread, muffins, or polenta add ingredients that significantly increase the final calorie count. These additions often include:

Butter or oil, which are high in fat and calories.
Milk or buttermilk, which add fat and protein.
Sugar or honey, which add simple carbohydrates.

For example, making a homemade cornbread can involve substantial amounts of butter and sugar, turning a moderately caloric ingredient into a high-calorie finished product.

Comparison Table: Cornmeal vs. Other Grains

To put cornmeal's caloric density into perspective, here is a comparison of different types of cornmeal and a common alternative.


Product	Serving Size	Calories (approx.)	Primary Macronutrient	Notes
Whole-Grain Cornmeal, Yellow	1 cup, dry	442	Carbohydrate	Higher in fiber and nutrients.
Degermed Cornmeal, Yellow	1 cup, dry	588	Carbohydrate	Longer shelf life, less fiber.
All-Purpose Wheat Flour	1 cup, dry	455	Carbohydrate	Comparable calorie density.

Cooking Methods and Calorie Control

The method of cooking dramatically influences the calorie content of a cornmeal dish. It is important to distinguish between the raw ingredient's base calorie count and the final product's caloric value.

Polenta and Grits

Polenta: When cornmeal is cooked with water, stock, and sometimes milk or cheese, it creates a creamy dish called polenta. The total calories depend heavily on what is added. Cooking it with just water will keep the base calories of the cornmeal intact, while adding butter and cheese can make it quite decadent.
Grits: A Southern staple, grits are also boiled cornmeal. A half-cup of cooked grits has about 130 calories, but this can increase rapidly with additions like butter, cheese, and fatty meats.

Low-Calorie Preparation Tips

For those watching their calorie intake, healthier ways to prepare cornmeal dishes include:

Using low-fat milk or water instead of whole milk.
Replacing some butter or oil with Greek yogurt or applesauce.
Using a natural sweetener like honey sparingly or reducing added sugar.

Conclusion: Understanding Cornmeal's Caloric Composition

In conclusion, the simple answer to why is cornmeal so high in calories is its low moisture content and concentrated starch. Whether it's whole-grain or degermed, cornmeal is an energy-dense carbohydrate source. However, this high caloric density doesn't negate its value as a nutritious and versatile food, especially when choosing whole-grain varieties that retain fiber and vitamins. By being mindful of preparation methods and added ingredients, you can enjoy cornmeal's benefits as part of a balanced diet. For more information on the health benefits of various corn products, consider sources like the Johns Hopkins Medicine article on the topic, available here.

Frequently Asked Questions

Both cornmeal and wheat flour are high in calories and carbohydrates, and the healthier choice often depends on whether the grain is whole or refined. Whole-grain cornmeal offers more fiber and nutrients than refined cornmeal, similar to how whole-wheat flour compares to white flour.

Cooking cornmeal does not reduce its total calorie count. For example, when making polenta or grits, you are adding water, which increases the volume but spreads the same calories over a larger serving size, making it less calorie-dense per spoonful.

Due to processing, degermed cornmeal can contain more calories per cup than whole-grain cornmeal. A cup of whole-grain yellow cornmeal has approximately 442 calories, while enriched, degermed yellow cornmeal has about 588 calories per cup.

To reduce the calories in cornbread, you can substitute some of the fat with healthier options like Greek yogurt or applesauce, use low-fat milk instead of whole milk, and limit the amount of added sugar.

Cornmeal is more caloric per serving size than fresh corn because it is made from dried corn kernels, meaning most of the moisture has been removed, concentrating the calories and carbohydrates into a much smaller volume.

Cornstarch is made purely from the starchy endosperm of the corn kernel and contains no fat, fiber, or protein, making it almost entirely carbohydrate. While highly concentrated, it is used in very small quantities as a thickening agent, so a typical serving adds few calories, whereas a serving of cornmeal is much larger and thus more caloric overall.

Not exactly. While all cornmeal is calorie-dense, there are variations based on type and processing. For example, a cup of degermed, enriched cornmeal is higher in calories than a cup of whole-grain cornmeal due to the different compositions and concentration of nutrients.