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Corn

Corn · Zea mays

Corn flour, masa, enriched, white

Nutrition facts per 100 g · edible portion

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Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Corn flour, masa, enriched, white's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

18%
365 kcal Calories
19%
9.3 g Protein
28%
76.3 g Carbs
5%
3.9 g Fat

Good nutrient density 32/100

How many beneficial nutrients Corn flour, masa, enriched, white delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Corn flour, masa, enriched, white come from — the split across carbs, fat & protein.

What Corn flour, masa, enriched, white is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Thiamin (B1)123% Riboflavin (B2)62% Niacin (B3)62% Folate (B9)52% Iron42% Vitamin B628% Selenium25% Dietary Fiber23% Magnesium22% Copper20% Protein19% Manganese19% Phosphorus17% Zinc16% Calcium10%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate76.3 g
28%
Dietary Fiber6.4 g
23%
Starch66.0 g—
Total Sugars1.6 g—
Fats & Fatty AcidsAmount% DV
Total Fat3.9 g
5%
Saturated Fat0.5 g
3%
Monounsaturated Fat1.0 g—
Polyunsaturated Fat1.7 g—
Omega-3 Fatty Acids52.0 mg—
Omega-6 Fatty Acids1,672.0 mg—
Protein & Amino AcidsAmount% DV
Protein9.3 g
19%
Histidine285.0 mg—
Isoleucine302.0 mg—
Leucine1,124.0 mg—
Lysine240.0 mg—
Methionine183.0 mg—
Phenylalanine451.0 mg—
Threonine268.0 mg—
Tryptophan68.0 mg—
Valine416.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)0.0 mcg
0%
Vitamin C0.0 mg
0%
Vitamin D0.0 mcg
0%
Vitamin E0.1 mg
1%
Vitamin K0.0 mcg
0%
Thiamin (B1)1.5 mg
123%
Riboflavin (B2)0.8 mg
62%
Niacin (B3)9.9 mg
62%
Vitamin B60.5 mg
28%
Folate (B9)209.0 mcg
52%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.2 mg
4%
Choline8.6 mg
2%
MineralsAmount% DV
Calcium136.0 mg
10%
Iron7.5 mg
42%
Magnesium93.0 mg
22%
Phosphorus214.0 mg
17%
Potassium263.0 mg
6%
Sodium5.0 mg
0%
Zinc1.8 mg
16%
Copper0.2 mg
20%
Manganese0.4 mg
19%
Selenium14.0 mcg
25%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash1.5 g—

About Corn flour, masa, enriched, white

Masa harina is the flour at the center of Mexican cooking — the dough for corn tortillas, tamales, pupusas and gorditas. What makes it special is nixtamalization: the corn is cooked and steeped in an alkaline lime (calcium hydroxide) solution before being ground, a process that transforms its flavor, aroma and nutrition. Just add water and it becomes a pliable masa dough.

At about 365 calories per 100 grams of dry flour, masa is mostly starch, but nixtamalization does something important — it unlocks the corn's niacin (vitamin B3) so the body can absorb it, and the lime treatment adds calcium. This enriched version also has iron and B vitamins restored. Being pure corn, it is naturally gluten-free.

Masa harina is not interchangeable with ordinary cornmeal or corn flour; the lime treatment gives it the distinctive taste and the cohesive, mouldable texture that fresh tortillas depend on. Mixed with warm water and a little salt, it presses and cooks into soft, fragrant tortillas in minutes.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Corn flour, masa, enriched, white?

There are 365 calories in 100 g of Corn flour, masa, enriched, white, or about 416 calories in 1 cup (114 g).

How much protein is in Corn flour, masa, enriched, white?

Corn flour, masa, enriched, white contains 9.3 g of protein per 100 g.

How many carbs are in Corn flour, masa, enriched, white?

Corn flour, masa, enriched, white has 76.3 g of carbohydrates per 100 g.

How much fat is in Corn flour, masa, enriched, white?

Corn flour, masa, enriched, white provides 3.9 g of total fat per 100 g.

What is Corn flour, masa, enriched, white a good source of?

Corn flour, masa, enriched, white is an excellent source of Thiamin (B1) (123% DV), Riboflavin (B2) (62% DV), Niacin (B3) (62% DV), Folate (B9) (52% DV), Iron (42% DV) and Vitamin B6 (28% DV) and a good source of Protein, Manganese, Phosphorus, Zinc and Calcium (per 100 g). Daily Values are based on a 2,000-calorie diet.

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