What are the Nutritional Facts about Hominy?
December 22, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Hominy is made from dried maize (corn) kernels that are treated with an alkaline solution. This process improves flavor and nutrient absorption. Hominy is commonly used in dishes like soups, stews, and porridge. It is a good energy food and fits well in a vegetarian diet.
Nutritional Value of Hominy (Per 1 Cup Cooked – ~165 g)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Carbohydrates | 26 g |
| Fibre | 4 g |
| Protein | 3 g |
| Total Fat | 1.5 g |
| Saturated Fat | 0.2 g |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
| Iron | 1.5 mg |
| Magnesium | 45 mg |
| Potassium | 240 mg |
| Vitamin B3 (Niacin) | 2.5 mg |
| Folate (Vitamin B9) | 35 mcg |
Values may vary based on cooking method and brand.
Key Nutritional Highlights of Hominy
1. Rich in Complex Carbohydrates
- Provides long-lasting energy
- Good for active people
- Keeps you full for longer
2. Good Source of Dietary Fibre
- Supports digestion
- Helps prevent constipation
- Supports gut health
3. Low in Fat
- Naturally low-fat food
- No trans fat
- Suitable for heart-friendly diets
4. Contains Essential Minerals
- Iron helps prevent tiredness
- Magnesium supports muscle and nerve function
- Potassium supports heart health
Health Benefits of Hominy:
Supports Digestive Health
- Fibre improves bowel movement
- Good for gut bacteria
Helps in Energy Production
- High carb content fuels daily activities
- Useful in breakfast meals
Gluten-Free Grain
- Safe for people with gluten intolerance
- Suitable for celiac disease
Heart-Friendly Food
- Low sodium and no cholesterol
- Helps maintain healthy blood pressure
Hominy vs White Rice
| Feature | Hominy | White Rice |
|---|---|---|
| Calories (1 cup cooked) | 120 kcal | ~200 kcal |
| Fibre | Higher | Low |
| Fat | Low | Very low |
| Gluten-Free | Yes | Yes |
| Fullness | Higher | Lower |
Is Hominy Good for Weight Loss?
Yes, when eaten in moderation:
- Fibre helps control hunger
- Lower calories compared to rice
- Avoid frying or adding excess oil
Best Ways to Eat Hominy
- In vegetable soups and stews
- As porridge or upma-style dish
- Mixed with dal or beans
- Added to salads
Who Should Limit Hominy?
- People on very low-carb diets
- Those with maize (corn) allergy
Final Thoughts
Hominy is a nutritious, gluten-free corn product that provides energy, fiber, and essential minerals. It is low in fat and cholesterol, making it a healthy option when cooked simply and eaten in balanced portions.