Written by Michael

Modified & Updated: 01 Jun 2024

Sherman Smith

Reviewed by Sherman Smith


When it comes to enriching our meals with nutrient-dense ingredients, hominy is an often overlooked gem. Used extensively in Mexican cuisine and southern United States dishes, this unique form of corn is packed with benefits that can boost your health. Without further ado, let’s delve into the fascinating world of hominy and its 17 nutrition facts.

Table of Contents

What is Hominy?

Before we explore the nutritional facts, let’s first understand what hominy is. Derived from maize (corn), hominy refers to the kernels that have undergone a process called nixtamalization. This involves soaking and cooking the kernels in an alkaline solution, usually limewater, and then hulling them.

High in Fiber

A cup of canned, white hominy contains approximately 4 grams of dietary fiber. High-fiber diets aid in digestion, promote feelings of fullness, and can help manage weight.

Great Source of Energy

Hominy is rich in carbohydrates. A cup provides around 41 grams of carbohydrates, making it an excellent energy source, especially for active individuals.

Contains Essential Vitamins

Hominy boasts an impressive vitamin profile, including essential nutrients like niacin (vitamin B3), which is crucial for the functioning of the digestive and nervous systems.

Low in Fat

With less than 1 gram of fat per cup, hominy is a good option for those following a low-fat diet.

Good Source of Iron

Iron is vital for the production of red blood cells. Hominy can contribute to your daily iron intake, supporting overall health and well-being.

Spiced Hominy
Image from Flickr


For those with celiac disease or gluten intolerance, hominy is a safe and nutritious grain alternative.

Contains Beneficial Antioxidants

Hominy contains beneficial antioxidants, including carotenoids, which support eye health and have been linked to a lower risk of chronic diseases.

Protein Content

While not a high-protein food, hominy does contribute to your daily protein intake, with around 2 grams of protein per cup.

Rich in Magnesium

This underrated mineral plays a crucial role in bone health, muscle function, and the regulation of blood pressure.

Can Be Used in Various Recipes

From hominy grits to pozole (a traditional Mexican soup), hominy’s mild, earthy flavor makes it a versatile ingredient in your kitchen.

Contains Zinc

Zinc is essential for immune function and DNA synthesis. Incorporating hominy into your diet can help you meet your daily zinc needs.

Canned Hominy
Image from Flickr

Source of Phosphorus

Phosphorus, found in hominy, helps with the formation of bones and teeth, and plays a role in how the body uses carbohydrates and fats.


Unprocessed hominy is sodium-free, making it a great choice for those on a low-sodium diet. However, canned versions may contain added salt, so always check the label.

Contains Copper

This trace mineral, found in hominy, is vital for the production of hemoglobin and collagen in the body.

Whole Grain

Whole grains, like hominy, are associated with a lower risk of heart disease, type 2 diabetes, and certain types of cancer.

High in Starch

Hominy is rich in resistant starch, which behaves like fiber, promoting gut health and aiding in blood sugar control.

Source of Potassium

Potassium is crucial for heart and kidney function, as well as muscle contraction. A cup of hominy contributes to your daily potassium intake.


From aiding digestion to boosting energy levels, the nutritional benefits of hominy are indeed impressive. This humble kernel is a nutritional powerhouse, brimming with vitamins, minerals, and fiber. It’s an excellent choice for anyone looking to diversify their diet with wholesome, nutrient-dense foods. So next time you’re planning your meals, why not give hominy a try? It’s not just the nutritional profile that will impress you, but also its versatility and unique flavor. Happy cooking!

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