Is Hominy Healthy? Nutrition, Benefits

About three times larger than regular sweet corn, hominy is a unique addition to your soups, stews, or succotash. However, is hominy healthy to incorporate into your diet? Read on to learn more.

What Is Hominy?

Hominy is a dried corn kernel with an earthy and nutty flavor. You can find white or yellow hominy corn kernels.

Imagine corn, but larger and fluffier – hominy is unique because it can be classified as a grain or a starchy vegetable, just like sweet corn. 

Hominy is incredibly versatile and part of many different region’s cultures, including Southern cuisine. 

In the United States, hominy is often ground up to make hominy grits but can also be used as whole kernels added into delicious dishes or simply eaten plain.

You can use finely ground hominy to make corn flour that can be used to create delicious corn tortillas or corn flakes.

Similar to dried beans, dried hominy must be rinsed and soaked in water. However, canned hominy is also an option.

Afterward, the hominy can be cooked in hot water or a stew, like pozole, until it is tender and chewy. 

What Are the Health Benefits of Hominy? 

Whether canned or dried, hominy has many nutritious benefits to your health. So, let’s dive into them.

#1 Great energy source

Hominy, while very low in calories, is rich in carbohydrates. It has 12 grams per 100-gram serving, according to the U.S. Department of Agriculture food database. 

Carbohydrates are the body’s first energy source; therefore, hominy is an excellent energy source.

#2 Rich in omega-6 fatty acids

Both white and yellow hominy are rich in omega-6 fatty acids.

Omega-6 fatty acids are a type of unsaturated fat that plays a significant role in brain functioning, bone health, reproduction, and more. 

#3 Naturally gluten-free

Unlike rice, white hominy and yellow hominy are naturally gluten-free corn kernels made from maize or field corn.

Therefore, it suits those with a gluten allergy, intolerance, or celiac disease.

What Are the Downsides of Hominy?

It is a popular ingredient in Mexican and Native American cuisine, and it is a source of essential vitamins and minerals. However, there are some downsides to consuming hominy.

#1 Low in fiber

Hominy is low in fiber, with 100 grams containing only 0.8 grams of fiber. Fiber is important for digestive health, and the general recommendation is to consume at least 25-38 grams of fiber per day. Therefore, it is important to include other high-fiber foods in the diet.

#2 High in sodium

Canned hominy is high in sodium, containing approximately 432 mg of sodium in 100 grams. This is nearly 30% of the recommended daily allowance for sodium.

High sodium intake is linked to an increased risk of some chronic diseases, including high blood pressure and heart disease, so it’s a good idea to use an app to keep track of the serving sizes if you suffer from any of these conditions.

Hominy Nutritional Value 

Let’s dive into the nutritional content of hominy. 

Nutritional table (per 100g) 

Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1861411/nutrients 

High in vitamins and minerals 

Hominy is especially rich in B vitamins, including folate, niacin, and riboflavin.

Folate is a vitamin that helps form DNA and break down and metabolize proteins. Additionally, it is a crucial compound for red blood cell production and is greatly needed during pregnancy. 

Niacin is a vitamin that also metabolizes energy and keeps your nervous system and digestion healthy. And finally, riboflavin is needed for the growth and development of cells in the body.

Low in protein 

Unfortunately, hominy is relatively low in protein. For example, a 100-gram serving of hominy contains less than a gram of protein.

To bulk up the protein of your hominy dish, pair it with meat, fish, poultry, or eggs. You can even eat it with a plant-based protein source, such as tofu.

Low in fats and calories 

A 100-gram serving of yellow or white hominy corn kernels only has 56 calories. 

In addition, it has zero grams of fat, making hominy a great addition to any meal to get vitamins and minerals with minimal drawbacks.  

You might see some hominy with a small amount of fat, such as 1.5 grams of fat, depending on the brand, canned versus dried, type of preparation, recipe, and much more. 

High in sodium 

However, hominy, especially the canned form, tends to have a high amount of sodium. For example, a serving of 100 grams of hominy contains 432 milligrams of sodium.

The American Heart Association recommends consuming no more than 2,300 grams of sodium daily. 

FAQS

Conclusion

Hominy is a corn-based food product that is popular in Mexican and Native American cuisine. It is a source of essential vitamins and minerals, but it is also high in sodium and calories and low in fiber.

Therefore, it is important to be mindful of the amount of hominy consumed and to include other healthy foods in your diet.