Hominy
Hominy is a processed corn product made by treating dried corn kernels with alkali (nixtamalization), which increases nutrient bioavailability and creates a mild, slightly sweet grain. It provides moderate fiber and is notably rich in zinc while being low in calories.
Nutrition Β· per ~50 g serving Β· β ΒΌ cup cooked
- Vitamin B60.08 mg5% DV
- Choline1.6 mg<1% DV
- Riboflavin0.00 mg<1% DV
- Vitamin E0.03 mg<1% DV
- Vitamin C0.15 mg<1% DV
- Thiamin0.00 mg<1% DV
- Folate0.50 mcg<1% DV
- Niacin0.02 mg<1% DV
- Vitamin K0.10 mcg<1% DV
- Sodium133.5 mg6% DV
- Zinc0.53 mg5% DV
- Selenium1.5 mcg3% DV
- Magnesium8.0 mg2% DV
- Iron0.31 mg2% DV
- Copper0.01 mg2% DV
- Manganese0.04 mg2% DV
- Phosphorus17.5 mg1% DV
- Calcium5.0 mg<1% DV
- Potassium4.5 mg<1% DV
- Polyunsaturated Fat0.20 g
- Monounsaturated Fat0.12 g
- Saturated Fat0.06 g
Score Β· 60/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Sodium12% DV
- Zinc10% DV
- Vitamin B69% DV
- Selenium6% DV
- Magnesium4% DV
Overview
Hominy originates from Mesoamerican food preparation, where the nixtamalization process has been used for over 8,000 years. This alkaline treatment fundamentally transforms corn by increasing the bioavailability of niacin (vitamin B3), calcium, and other minerals while reducing anti-nutrients like phytic acid. Unlike whole corn, hominy provides more absorbable micronutrients despite similar caloric content. The processing makes it a particularly valuable grain for populations relying heavily on corn as a staple, preventing niacin deficiency diseases. Per 100g, hominy supplies 2.5g of fiber for digestive health, 1.05mg of zinc for immune function, and approximately 72 calories with minimal fat. The relatively high sodium content (267mg per 100g) reflects traditional preservation methods and should be considered in sodium-restricted diets. For longevity-focused nutrition, hominy represents an underutilized whole grain alternative with superior mineral absorption compared to untreated corn, supporting bone health, metabolic function, and micronutrient status. Its mild flavor and versatile texture make it adaptable to both traditional and contemporary cuisines.
Health Benefits (4)
- Enhanced mineral bioavailability, particularly niacin and calciumstrongNixtamalization reduces phytic acid and increases pH, allowing the body to absorb B vitamins and minerals that would otherwise remain bound in untreated corn
- Supports immune function and wound healing via zinc contentstrongHominy provides 1.05mg zinc per 100g, a mineral critical for T-cell development, antibody production, and tissue repair
- Supports digestive health and metabolic regularitymoderateThe 2.5g of dietary fiber per 100g promotes healthy gut microbiota composition and regular bowel function
- May help prevent niacin deficiency and support energy metabolismstrongNixtamalization liberates bound niacin in corn, making it bioavailable for NAD synthesis and cellular energy production
Food Pairings
- Β·Pair with legumes (beans, lentils) because together they form a complete protein profile with all essential amino acids, compensating for hominy's low protein content
- Β·Combine with vitamin C-rich foods (tomatoes, peppers, citrus) to enhance iron absorption from the 0.62mg iron per 100g
- Β·Serve with fermented foods (kimchi, sauerkraut) to support probiotic diversity and enhance overall micronutrient absorption
- Β·Mix with zinc-complementary foods like pumpkin seeds or cashews to maximize mineral synergy for immune function
Practical Tips
- Β·Choose low-sodium varieties or rinse canned hominy thoroughly to reduce sodium intake from the naturally high 267mg per 100g
- Β·Store dried hominy in airtight containers away from heat and moisture; once cooked, refrigerate for up to 5 days or freeze for 3 months
- Β·If cooking from dried hominy, soak overnight and rinse before cooking to further reduce sodium and improve digestibility
- Β·Use hominy as a base for grain bowls, soups, or stews rather than side dishes alone to maximize protein intake when paired with legumes or lean proteins
Optimal Timing
Hominy's moderate carbohydrate content (14.26g per 100g) and fiber make it ideal for midday meals to sustain energy and promote satiety through afternoon hours without disrupting evening sleep quality
Because hominy is processed corn with reduced nutrient density compared to whole grains, it works best as part of mixed meals rather than standalone, maximizing mineral absorption when combined with legumes or nutrient-dense vegetables
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other grains
PerΒ 100Β g of the default form. Bars show how much higher or lower hominy is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about hominy
What is hominy?
Hominy is classified as a grain. Hominy is a processed corn product made by treating dried corn kernels with alkali (nixtamalization), which increases nutrient bioavailability and creates a mild, slightly sweet grain.
Is hominy healthy?
Hominy scores 60/100 in Formulate, making it a moderate choice. Its strongest contributions come from Sodium, Zinc, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is hominy high in protein?
Not particularly. A 50 g serving provides about 0.7 g of protein (~1% of the 50 g daily value).
Is hominy high in fiber?
Not really. A 50 g serving provides about 1.3 g of fiber (~4% of the 28 g daily value).
Is hominy keto-friendly?
Sometimes β it depends on your daily carb budget. A 50 g serving has about 5.9 g of net carbs (7.1 g total minus 1.3 g fiber).
When is the best time to eat hominy?
Best in the midday. Hominy's moderate carbohydrate content (14.26g per 100g) and fiber make it ideal for midday meals to sustain energy and promote satiety through afternoon hours without disrupting evening sleep quality
How much hominy should I eat?
A typical serving is around 50 g (~36 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating hominy alongside several other grain sources.
What pairs well with hominy?
Hominy pairs nicely with: Pair with legumes (beans, lentils) because together they form a complete protein profile with all essential amino acids, compensating for hominy's low protein content; Combine with vitamin C-rich foods (tomatoes, peppers, citrus) to enhance iron absorption from the 0.62mg iron per 100g; Serve with fermented foods (kimchi, sauerkraut) to support probiotic diversity and enhance overall micronutrient absorption; Mix with zinc-complementary foods like pumpkin seeds or cashews to maximize mineral synergy for immune function.
Supplements that mirror Hominy's nutrient profile
Encyclopedia entries that supply the same signature nutrients hominy contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Hominy
These are the nutrients hominycontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.