Polenta: nutrition facts & data
|
Nutrition facts per 100g |
Polenta |
avg Cereals and flours[1]
|
|---|---|---|
| Calories (kcal) | 355.0 | 319.8 |
| Fat (g) | 1.0 | 2.3 |
| Protein (g) | 9.0 | 9.1 |
| Carbohydrates (g) | 74.0 | 62.5 |
| Mono- & Di-Saccharides (g) | 1.0 | 62.5 |
| Polysaccharides (g) | 73.0 | 62.5 |
| Fibers (g) | 5.0 | 7.1 |
| Sodium (mg) | 1.0 | 5.3 |
| Water (g) | 10.0 | 17.6 |
Breakdown in percent (%) of total calories
An average portion size (20g) of Polenta contains:
- 71.0 Calories
- 0.2g of Fat
- 1.8g of Protein
- and 14.8g of Carbs
- 0.2mg of sodium - 0.0% of the RDA for sodium.
- 4.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
- 0.1mg of Zinc - 0.0% of the RDA for Zinc.
- 0.2mg of Iron - 0.0% of the RDA for Iron.
- 16.0mg of Potassium - 0.0% of the RDA for Potassium.
- No Vitamin C
- No Vitamin B12
For every gram of carbs in Polenta you get
- 0.12 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
- 0.01 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
- 0.07 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)
Nutrient distribution per gram
What vitamins are in Polenta?
|
Vitamins per 100g |
Polenta |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 0.0 | 0.2 |
| Vitamin E (mg) | 0.5 | 1.2 |
| Vitamin B1 / Thiamine (mg) | 0.1 | 0.3 |
| Vitamin B2 (mg) | 0.0 | 0.1 |
| Vitamin B6 (mg) | 0.2 | 0.3 |
| Vitamin B9 / Folate (μg) | 5.0 | 48.8 |
| Vitamin B12 (μg) | 0.0 | 0.0 |
| Retinol (μg) | 0.0 | 0.0 |
| beta-Carotene (μg) | 260.0 |
Is Polenta rich in vitamins?
The following chart displays the amount of vitamins per portion Size (20g) for Polenta of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Polenta
|
Minerals per 100g |
Polenta |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 20.0 | 92.7 |
| Zinc (mg) | 0.4 | 2.2 |
| Sodium (mg) | 1.0 | 5.3 |
| Calcium (mg) | 4.0 | 34.2 |
| Iron (mg) | 1.0 | 3.0 |
| Potassium (mg) | 80.0 | 298.5 |
| Phosphorus (mg) | 70.0 | 257.3 |
Is Polenta high in minerals?
Again, for every mineral contained in Polenta we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Polenta
74.0% of Polenta are carbs, per serving of 20g that makes 14.8g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Polenta |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 1.0 | 1.4 |
| Polysaccharides (g) | 73.0 | 60.3 |
| Total carbs (g) | 74.0 | 62.5 |
How high are the Glycemic Index and the Glycemic Load for Polenta?
The Glycemic Index of Polenta is 70, which would be considered as high. The Glycemic Load in a normal serving is 10.4 and can be regarded as low.
Allergens in Polenta
- is Gluten free
- has no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Polenta
Of the 1.0g total fat per 100g in Polenta, 0.1g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 0.4g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.