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Is Hominy Healthy? Nutrition, Benefits

Is Hominy Healthy? Nutrition, Benefits

Written by Edibel Quintero, RD | Fact checked by Fact checked by Rosmy Barrios, MD check
Last update: February 1, 2023
3 min

Known for its subtle earthy and starchy taste, hominy is a fan favorite, especially when added to soups or stews.

is hominy healthy

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, 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 broth until it is tender and chewy. 

Is Hominy Healthy?

Hominy is healthy as it is low in calories, fat, and cholesterol. In addition, it is rich in vitamins and minerals. However, it is typically high in sodium and should be consumed in moderation.

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

High in nutritional value, both white and yellow hominy are rich in omega-6 fatty acids.

According to Mount Sinai, 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.

Nutritional Facts 

Let’s dive into the nutritional value of hominy. 

Nutritional table (per 100g) 

Calories (Kcal)56 kcal
Net Carbs (g)12 grams
Fats (Total)0 grams
Protein (g)0.8 grams
Sodium (mg)432 mg

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.

According to the Harvard School of Public Health, 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. 


Is hominy a vegetable?

Hominy is a starchy vegetable from a type of corn called maize. However, it can also be classified as a grain, just like sweet corn.

Is hominy good or bad for you?

Hominy is good for you because it provides beneficial vitamins and minerals. However, it does contain high amounts of sodium.

Is hominy hard to digest?

Hominy is easier to digest since the corn kernel’s husk is removed.

Is hominy good for weight loss?

Hominy is good for weight loss as it is low in calories and fat. However, it contains 12 grams of carbohydrates per serving of 100 grams.

A Word from a Dietitian

Hominy is an excellent energy source that provides a nutty and earthy flavor with a subtle grain taste. Rich in many different B vitamins, minerals, and more, hominy is an excellent addition to your meal. Add your cooked hominy to soups and stews, or eat it plain with a fresh garnish!

However, hominy only has a small amount of fiber, so to boost the dietary fiber intake, pair it with vegetables, whole grain rice, or wheat tortillas.

To reduce the overall sodium intake, rinse your canned hominy with water to remove some of the salt that is on the surface from processing.

Add your favorite herbs and spices to your hominy to add flavor, color, and many health benefits without many calories or salt.


Hominy is a delicious and nutritious alternative to regular corn or grains low in calories and fat. Incorporate hominy into your diet to bulk up the vitamins and minerals in your meals!

Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was checked by Rosmy Barrios, MD
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