Polenta
Cooked cornmeal, naturally gluten-free and a northern Italian staple.
Nutrition per 100 g
Standardised to 100 g of polenta, cooked for fair comparison. Typical serving: 100 g cooked — 85 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 85 kcal | 85 kcal | 100 kcal |
| Protein | 2 g | 2 g | 2.4 g |
| Carbohydrate | 18 g | 18 g | 21.2 g |
| Fat | 0.4 g | 0.4 g | 0.5 g |
| Fibre | 1.2 g | 1.2 g | 1.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of polenta, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0.01 mg | <1% |
| Vitamin K | 0.5 µg | 0.5 µg | <1% |
| Thiamin | 0.057 mg | 0.057 mg | 5% |
| Riboflavin | 0.028 mg | 0.028 mg | 2% |
| Niacin | 1 mg | 1 mg | 6% |
| Vitamin B6 | 0.083 mg | 0.083 mg | 5% |
| Folate | 18 µg | 18 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.34 mg | 0.34 mg | 7% |
| Choline | 6.9 mg | 6.9 mg | 1% |
| Minerals | |||
| Calcium | 10 mg | 10 mg | <1% |
| Iron | 0.96 mg | 0.96 mg | 5% |
| Magnesium | 32 mg | 32 mg | 8% |
| Phosphorus | 40 mg | 40 mg | 3% |
| Potassium | 68 mg | 68 mg | 1% |
| Sodium | 5 mg | 5 mg | <1% |
| Zinc | 0.57 mg | 0.57 mg | 5% |
| Selenium | 0.6 µg | 0.6 µg | 1% |
| Copper | 0.075 mg | 0.075 mg | 8% |
| Manganese | 0.61 mg | 0.61 mg | 27% |
Source: USDA FoodData Central — Bulgur, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat polenta?
- Gluten-free and very inexpensive.
- Soft when hot, grillable once set.
How to include it
- Whisk into simmering stock until it pulls from the pan.
- Chill, slice and grill with olive oil.
Things to consider
- Low protein; serve with beans, cheese or meat.
- Instant versions are lower in fibre.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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