scored 55/100
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.
5.9 g net carbs after fiber.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 55.
Less a 2.0 anti-nutrient penalty (high sodium).
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.
Nixtamalization reduces phytic acid and increases pH, allowing the body to absorb B vitamins and minerals that would otherwise remain bound in untreated corn
Hominy provides 1.05mg zinc per 100g, a mineral critical for T-cell development, antibody production, and tissue repair
The 2.5g of dietary fiber per 100g promotes healthy gut microbiota composition and regular bowel function
Nixtamalization liberates bound niacin in corn, making it bioavailable for NAD synthesis and cellular energy production
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
Breaks a fast
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
Per 100 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.
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.
Hominy scores 55/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Sodium, Zinc, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 0.7 g of protein (~1% of the 50 g daily value).
Not really. A 50 g serving provides about 1.3 g of fiber (~4% of the 28 g daily value).
Sometimes — 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).
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
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 — most adults benefit from rotating hominy alongside several other grain sources.
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.
High sodium.
Encyclopedia entries that supply the same signature nutrients hominy contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients hominycontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.