Masa yellow corn flour
Nutrition facts per 3.5 oz (100 g) and per 1 cup · Cereal Grains and Pasta
3.5 oz (100 g) of Corn flour, yellow, masa provides 363 calories, 8.46 g protein, 3.69 g fat and 76.6 g carbohydrate (6.4 g fiber). Per 100 g it is high in Thiamin (B1) (123% DV), Folate (64% DV), Niacin (B3) (62% DV), Riboflavin (B2) (62% DV), Iron (47% DV).
Protein 9%Fat 9%Carbohydrate 82%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 1 cup of yellow corn flour (masa)?
1 cup (4 oz, 114 g) of Corn flour, yellow, masa has 414 calories. Per 3.5 oz (100 g): 363 calories.
How much protein is in 1 cup of yellow corn flour (masa)?
1 cup (4 oz, 114 g) has 9.6 g of protein. Per 3.5 oz (100 g): 8.5 g.
How many carbs are in 1 cup of yellow corn flour (masa)?
1 cup (4 oz, 114 g) has 87.3 g of total carbohydrate, including 7.3 g of fiber, so about 80 g of net carbs. Per 3.5 oz (100 g): 76.6 g carbohydrate and 6.4 g fiber.
How much fat is in 1 cup of yellow corn flour (masa)?
1 cup (4 oz, 114 g) has 4.2 g of fat, of which 0.61 g is saturated. Per 3.5 oz (100 g): 3.7 g.
Sugar, sodium and minerals in 1 cup of yellow corn flour (masa)
Per 1 cup (4 oz, 114 g):
- Sodium: 5.7 mg, 0% DV
- Potassium: 299 mg, 6% DV
- Iron: 9.7 mg, 54% DV
- Calcium: 157 mg, 12% DV
What is yellow corn flour (masa) high in?
Per 1 cup (4 oz, 114 g):
- Thiamin (B1): 1.7 mg, 140% DV
- Folate: 292 mcg, 73% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Thiamin (B1): 1.48 mg per 3.5 oz (100 g) — 123% of the Daily Value. Other top sources →
- Folate: 256 mcg per 3.5 oz (100 g) — 64% of the Daily Value. Other top sources →
- Niacin (B3): 9.93 mg per 3.5 oz (100 g) — 62% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.81 mg per 3.5 oz (100 g) — 62% of the Daily Value. Other top sources →
- Iron: 8.5 mg per 3.5 oz (100 g) — 47% of the Daily Value. Other top sources →
- Vitamin B6: 0.47 mg per 3.5 oz (100 g) — 28% of the Daily Value. Other top sources →
- Copper: 0.21 mg per 3.5 oz (100 g) — 23% of the Daily Value. Other top sources →
- Dietary fiber: 6.4 g per 3.5 oz (100 g) — 23% of the Daily Value. Other top sources →
Before you use this number
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
- High-dose zinc supplements can cause copper deficiency. This applies to supplements, not to food. People who regularly take high doses of zinc, or use large amounts of zinc-containing denture cream, can develop copper deficiency, because zinc inhibits copper absorption. Evidence: cu-04
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 1 cup (114 g) | % DV per 1 cup |
|---|---|---|---|
| Energy | 363 kcal | 414 kcal | |
| Protein | 8.46 g | 9.64 g | 19% |
| Total fat | 3.69 g | 4.21 g | 5% |
| Saturated fat | 0.53 g | 0.61 g | 3% |
| Monounsaturated fat | 1 g | 1.14 g | |
| Polyunsaturated fat | 1.72 g | 1.97 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 76.6 g | 87.3 g | 32% |
| Dietary fiber | 6.4 g | 7.3 g | 26% |
| Sugars (total) | — g | — | |
| Water | 9.79 g | 11.2 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 1 cup (114 g) | % DV per 1 cup |
|---|---|---|---|
| Vitamin A (RAE) | 11 mcg | 12.5 mcg | 1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | — mg | — | |
| Vitamin K | — mcg | — | |
| Thiamin (B1) | 1.48 mg | 1.68 mg | 140% |
| Riboflavin (B2) | 0.81 mg | 0.92 mg | 71% |
| Niacin (B3) | 9.93 mg | 11.3 mg | 71% |
| Vitamin B6 | 0.47 mg | 0.54 mg | 32% |
| Folate | 256 mcg | 291.8 mcg | 73% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | — mg | — |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 1 cup (114 g) | % DV per 1 cup |
|---|---|---|---|
| Calcium | 138 mg | 157.3 mg | 12% |
| Iron | 8.5 mg | 9.69 mg | 54% |
| Magnesium | 93 mg | 106 mg | 25% |
| Phosphorus | 231 mg | 263.3 mg | 21% |
| Potassium | 262 mg | 298.7 mg | 6% |
| Sodium | 5 mg | 5.7 mg | 0% |
| Zinc | 1.8 mg | 2.05 mg | 19% |
| Copper | 0.21 mg | 0.24 mg | 26% |
| Selenium | 10.5 mcg | 12 mcg | 22% |
Other entries for corn flour
| USDA entry | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Corn flour patty or tart, fried | 218 | 3.98 g | 4.64 g | 41.2 g |
| Corn flour, masa harina, white or yellow, dry, raw | 366 | 7.56 g | 4.34 g | 76.7 g |
| Corn flour, whole-grain, blue (harina de maiz morado) | 364 | 8.75 g | 5.09 g | 73.9 g |
| Corn flour, yellow, degermed, unenriched | 375 | 5.59 g | 1.39 g | 82.8 g |
Per 100 g, from USDA FoodData Central (laboratory entries) and FNDDS (foods as eaten in the US dietary survey). They differ from this one in cut, part, pack, recipe or preparation, so we list them here rather than on separate pages.
More in Cereal Grains and Pasta
- Corn flour, masa, white, unenriched
- White whole-grain corn flour
- Yellow whole-grain corn flour
- White corn grain
- Cornmeal, degermed, white
- Cornmeal, degermed, white, unenriched
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 169749. Described in USDA as Corn flour, yellow, masa, enriched; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup" = 114 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
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