PEARL MILLING COMPANY WHITE CORN MEAL, WHITE scores 58/100 (Decent). Its primary nutritional benefit comes from its **fortification with B vitamins and iron**, while its NOVA 3 classification indicates it is a processed grain product.
This product received a FoodScore of 58/100, placing it in the Decent category.
It provides 25% DV of iron and 56% DV of folate per 100g, contributing to micronutrient intake.
As a NOVA 3 processed food, it contains degerminated corn meal and added vitamins.
Compared to whole-grain cornmeal, it lacks the fiber and diverse nutrients found in the whole kernel.
A typical serving of 3 Tablespoons can be used as a base for various dishes.
Scores +11 points above the grain category average (47/100 across 2269 foods).
Fiber
3.7g
13% of Daily Value
Protein
7.41g
15% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
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What it brings to the table
Fiber (3.7g)+4
Protein (7.4g)+3
Micronutrients (Iron, Folate, Riboflavin)+6
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What holds it back
Processed (NOVA 3)-5
Why it scores 58
PEARL MILLING COMPANY WHITE CORN MEAL, WHITE achieves a FoodScore of 58 out of 100, categorized as Decent. This score reflects a balance of fortification benefits and its status as a processed grain. The product receives bonus points for its fiber content (3.7g per 100g) and protein (7.4g per 100g). A significant positive contributor to its score is the micronutrient fortification, specifically providing 25% DV for iron and 56% DV for folate per 100g, along with other B vitamins like niacin, thiamin mononitrate, and riboflavin. These added nutrients help address common dietary gaps. However, the product incurs a penalty due to its NOVA 3 classification, indicating it is a processed food. This means the corn has been degerminated, removing the germ and bran, which are rich in fiber and other nutrients. While the enrichment with B vitamins and iron enhances its nutritional profile, it still differs from a whole-grain equivalent which would naturally contain more fiber and a broader spectrum of micronutrients. There are no added sugars, sodium, or unhealthy fats to penalize the score further.
Health benefits
What the nutrients in pearl milling white corn meal, white actually do for you, grounded in established dietary science.
Supports Red Blood Cell Formation
This corn meal is fortified with iron and folate, both essential for healthy red blood cell production. Iron is a key component of hemoglobin, which carries oxygen in the blood, while folate is crucial for cell division and DNA synthesis. Including this product in your diet can help meet daily requirements for these nutrients, particularly important for individuals at risk of iron or folate deficiencies. A 100g serving provides 25% DV of iron and 56% DV of folate, making it a notable source.
Contributes to Energy Metabolism
PEARL MILLING COMPANY WHITE CORN MEAL, WHITE is enriched with several B vitamins, including niacin, thiamin mononitrate, and riboflavin. These vitamins play vital roles in converting food into energy, supporting various metabolic processes in the body. Thiamin is essential for carbohydrate metabolism, riboflavin for energy production, and niacin for cellular respiration. Regular consumption can help ensure adequate intake of these B vitamins, contributing to overall energy levels and cellular function.
Source of Dietary Fiber
Despite being degerminated, this corn meal still provides a modest amount of dietary fiber, with 3.7g per 100g. Dietary fiber is important for maintaining digestive health by promoting regular bowel movements and supporting a healthy gut microbiome. While not as high in fiber as whole-grain alternatives, this amount can still contribute to your daily fiber intake, which is often below recommended levels for many Americans. Fiber also helps with satiety, potentially aiding in weight management.
PEARL MILLING COMPANY WHITE CORN MEAL, WHITE scores 58/100 (Decent). Its primary nutritional benefit comes from its fortification with B vitamins and iron, while its NOVA 3 classification indicates it is a processed grain product.
How to eat it
White corn meal is a versatile ingredient commonly used in American cuisine, particularly in the Southern United States. It forms the base for dishes like cornbread, hushpuppies, and polenta. A typical serving of 3 Tablespoons (about 25g) can be incorporated into various meals, offering a neutral flavor profile that pairs well with many ingredients.
Use this corn meal to make homemade cornbread or muffins, pairing it with savory dishes like chili or greens.
For a more complete meal, combine corn meal with lean protein sources like chicken or beans, and plenty of non-starchy vegetables.
Consider using it to thicken soups or stews, adding a subtle texture and body to your recipes.
When making fried foods, use corn meal as a coating for fish or vegetables to achieve a crispy texture.
Things to keep in mind
This product is generally safe for consumption by most individuals. The ingredient list includes degerminated white corn meal, which means the germ and bran have been removed, reducing some of the natural fiber and nutrients found in whole corn. However, it is fortified with several B vitamins and iron to compensate for some of these losses. There are no common allergens like wheat, soy, milk, or nuts declared on the label. Individuals with specific corn allergies should, of course, avoid this product. There are no artificial sweeteners, colors, or preservatives of concern in this formulation, making it a relatively straightforward ingredient for cooking and baking.
Is PEARL MILLING COMPANY WHITE CORN MEAL, WHITE healthy?
PEARL MILLING COMPANY WHITE CORN MEAL, WHITE scores 58/100, indicating it is a decent option. It is fortified with essential nutrients like iron and folate, which are beneficial for health. However, as a degerminated product, it lacks the full spectrum of nutrients and fiber found in whole-grain cornmeal. Its healthfulness depends on how it's incorporated into your overall diet.
How does PEARL MILLING COMPANY WHITE CORN MEAL, WHITE compare to other cornmeal brands?
Compared to a generic whole-grain cornmeal, PEARL MILLING COMPANY WHITE CORN MEAL, WHITE has a lower fiber content due to degermination. However, its fortification with B vitamins and iron can make it a more nutrient-dense choice than unfortified degerminated cornmeals. For example, brands like Bob's Red Mill offer whole-grain cornmeal which would naturally provide more fiber.
What does 'degerminated' mean in the ingredient list?
'Degerminated' means that the germ and bran have been removed from the corn kernel during processing. The germ contains most of the corn's oil and some nutrients, while the bran is rich in fiber. This process results in a finer texture and longer shelf life but also removes some of the natural nutritional components. The product is then enriched with vitamins and minerals.
What is a typical serving size for this corn meal?
The declared serving size for PEARL MILLING COMPANY WHITE CORN MEAL, WHITE is 3 Tablespoons (about 25g). This amount provides approximately 83 calories, 1.85g of protein, and less than 1g of fiber. It's a modest portion often used as a base or thickening agent, and actual intake will vary depending on the recipe and meal.
Can this corn meal be used for gluten-free baking?
Yes, corn meal is naturally gluten-free, making PEARL MILLING COMPANY WHITE CORN MEAL, WHITE suitable for gluten-free baking. It can be used as a primary flour or in combination with other gluten-free flours to create various baked goods. Always check for any cross-contamination warnings if severe gluten sensitivity is a concern, though this product does not list wheat as an ingredient.