Maize Calories & Nutrition Calculator

Dried yellow maize grain packs 365 calories per 100g, while boiled sweet corn from the cob contains roughly 96 calories per 100g ^[1]. The difference is almost entirely water content — dried maize has about 10% moisture versus 73% in cooked sweet corn. If you are logging calories from cornmeal, [corn flour](/tools/tortilla-nutrition-calculator), or makki roti, you are working with the higher-calorie dried grain values.

This matters for accurate tracking. One cup of dry cornmeal (122g) delivers ~442 calories, whereas one cup of cooked corn grits (242g) provides only ~157 calories because of water absorption during cooking. Always confirm whether your ingredient is measured dry or cooked before logging ^[1].

Globally, maize is the most produced cereal grain, with over 1.2 billion tonnes harvested annually. While Americans mostly encounter it as [sweet corn on the cob](/tools/cooked-sweet-corn-nutrition-calculator) or [popcorn](/tools/popcorn-nutrition-calculator), most of the world consumes maize as a dried grain — ground into meal, flour, or cooked as porridge ^[2].

All three start from the same grain, but processing changes their nutrient profile significantly. Whole-grain cornmeal retains the bran and germ, providing 8.12g protein, 7.3g fiber, and 127mg magnesium per 100g. Enriched degermed cornmeal loses much of the fiber and minerals but gains added B-vitamins — its folate jumps to 323 mcg/100g versus 25 mcg in whole-grain ^[1].

Masa harina undergoes nixtamalization — an ancient process where corn is soaked in an alkaline lime solution. This dramatically boosts calcium to 141mg/100g (from just 6–7mg in regular cornmeal) and increases niacin bioavailability, historically important for populations relying heavily on maize ^[3]. The same process is used to make [tortillas](/tools/tortilla-nutrition-calculator).

Corn flour is simply more finely ground than cornmeal. Nutritionally the values are similar, but the finer particle size makes it better suited for baking, thickening, or making smoother porridges. Choose whole-grain versions when fiber and mineral content are priorities.

Standard maize protein is limited in two essential amino acids: lysine and tryptophan. Quality Protein Maize (QPM) varieties, developed through decades of breeding research, contain nearly double the lysine and tryptophan of regular maize while maintaining similar total protein content (~10.6g/100g) ^[4].

The improvement comes from the opaque-2 gene, which modifies the ratio of zein (storage protein low in essential amino acids) to non-zein proteins. Studies across fragile ecosystems in India identified native maize accessions with protein ranging from 8.68% to 12.0% and significant variability in mineral content, with some landraces showing three times the iron content of standard reference values ^[5].

For individuals relying on maize as a primary protein source, QPM varieties offer meaningfully better amino acid balance. Pairing maize with [legumes like cowpeas](/tools/cowpea-nutrition-calculator) or [chickpeas](/tools/chickpeas-nutrition-calculator) remains the simplest way to achieve a complete amino acid profile.

Whole-grain maize provides 2.71mg iron and 127mg magnesium per 100g dried grain ^[1]. Enriched cornmeal contains substantially more iron (6.9mg/100g) because of fortification, while whole-grain versions offer naturally higher magnesium and zinc.

Like other cereal grains, maize contains phytic acid which can reduce mineral absorption. Nixtamalization, soaking, fermentation, and sprouting all decrease phytate levels. Research on Indian maize landraces found phytate content ranging from 0.25% to 1.01%, with several accessions identified as naturally low in phytate — making their iron and zinc more bioavailable ^[5].

The mineral density of maize varies significantly with variety and growing conditions. Native germplasm studies report iron values from 25.8 to 80.6 μg/g across different landraces, compared to the IFCT standard of 24.9 μg/g — demonstrating that the choice of maize variety meaningfully impacts nutritional intake ^[5].

Maize is consumed in remarkably diverse ways across cultures: ugali/nsima (stiff cornmeal porridge) across East and Southern Africa, polenta in Italy, grits in the American South, makki di roti in Punjab, and atole in Mexico. Each preparation has different water-to-grain ratios, directly affecting calorie density per serving.

A standard makki di roti uses about 40g of cornmeal flour, yielding a flatbread with approximately 145 calories — often served with sarson ka saag (mustard greens). One bowl of ugali (250g cooked) provides roughly 170 calories and 4g protein, serving as a calorie-efficient staple that pairs well with protein-rich accompaniments.

For those tracking across cooking styles, the key variable is always how much water the grain absorbs. Dry cornmeal is ~365 kcal/100g; cooked porridge-style preparations range from 65–90 kcal/100g depending on thickness. Use the preparation method selector above to adjust calculations accordingly.