#42 of 46 in Grain · scored 54/100
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 54.
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