The Carbs Nutrition Guide (Grains & Potatoes)
Polenta (cornmeal)
Per 100 g as eaten — cooked for grains, pasta, and roots; as sold for bread. One serving = 233 g (Breakfast cereals (hot cereal type), hominy grits), the FDA reference amount (21 CFR 101.12). 1 cup cooked corn grits = 233 g (USDA FDC 171672 portion data).
GI(glucose = 100)
Single test — one published study, not a pooled mean.
Yang et al. — cornmeal porridge (China), via University of Sydney GI database (2005)
GL(per 100 g)
20.9 per serving
Single test — one published study, not a pooled mean.
Yang et al. — cornmeal porridge (China), via University of Sydney GI database (2005)
USDA FoodData Central SR Legacy — Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt (FDC 171672) (2019)
Fiber(g/100g)
1.6 g per serving
USDA FoodData Central SR Legacy — Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt (FDC 171672) (2019)
Net carbs(g/100g)
30.7 g per serving
USDA FoodData Central SR Legacy — Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt (FDC 171672) (2019)
Energy(kcal/100g)
151 kcal per serving
USDA FoodData Central SR Legacy — Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt (FDC 171672) (2019)
Protein(g/100g)
2.9 g per serving
USDA FoodData Central SR Legacy — Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt (FDC 171672) (2019)
Sodium(mg/100g)
5 mg per serving
USDA FoodData Central SR Legacy — Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt (FDC 171672) (2019)
Empty cells mean we do not yet have a method-cited source. Rank on the guide tables is the open-rule champion — not medical advice.