Polenta Calories & Macros: Protein, Carbs, Fat per 100 g
Polenta macros per 100 g and per serving
Figures are for: Corn porridge (polenta)
| Nutrient | Per 100 g | Serving: bowl, 250 g |
|---|---|---|
| Calories | 86 kcal | 215 kcal |
| Energy (kilojoules) | 360 kJ | 900 kJ |
| Protein | 2 g | 5 g |
| Fat | 0.5 g | 1.3 g |
| incl. saturated | 0.1 g | 0.3 g |
| Total carbohydrates | 19 g | 48 g |
| incl. sugars | 0.3 g | 0.8 g |
| incl. fiber | 1 g | 2.5 g |
| Salt | 0.3 g | 0.8 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
86 kcal (360 kJ) per 100 g · P/F/C 2/0.5/19 g
Serving (bowl, 250 g) — 215 kcal (900 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is polenta healthy?
Yes. On its nutrient profile, polenta is a healthy choice: grade B on the open 2023 Nutri-Score algorithm.
For
- All green on the traffic light: 0.3 g sugar, 0.3 g salt and 0.1 g saturated fat per 100 g.
A typical serving (bowl, 250 g) has 215 kcal, 5 g protein, 1.3 g fat and 48 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Polenta is cornmeal porridge — naturally gluten-free, with the yellow carotenoids lutein and zeaxanthin. Butter and cheese make it much richer.
protein 9%fat 5%carbs 86%
Polenta calories by weight, 50–300 g
150 g of polenta has 129 calories and 200 g has 172. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 43 | 1 / 0.3 / 9.5 | 0.5 |
| 100 g | 86 | 2 / 0.5 / 19 | 1 |
| 150 g | 129 | 3 / 0.8 / 29 | 1.5 |
| 200 g | 172 | 4 / 1 / 38 | 2 |
| 250 g — typical serving | 215 | 5 / 1.3 / 48 | 2.5 |
| 300 g | 258 | 6 / 1.5 / 57 | 3 |
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Polenta: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Corn porridge (polenta) | 86 | 2 / 0.5 / 19 |
| Corn porridge on milk | 105 | 3.2 / 3 / 17 |
| Corn grits, dry | 328 | 8.3 / 1.2 / 76 |
Polenta: more nutrition highlights
It has 2.5 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A serving (bowl, 250 g) is 215 kcal — roughly 70 min of easy walking or 27 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Polenta: swaps and alternatives
No need to swap: polenta gets grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 0.3 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair polenta with
A serving of polenta has 2.5 g of fiber (the WHO suggests at least 25 g a day) and 5 g of protein (the reference is 56 g a day for a 70 kg adult); that's easy to make up on the same plate:
- Raspberries, 120 g — +4.4 g fiber, 55 kcal.
- Greek Yogurt, 150 g — +15 g protein, 110 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 250 g, a typical serving of polenta.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Polenta | B | 215 | 5 | 2.5 |
| Oatmeal | A | 220 | 7.5 | 4.8 |
| Semolina Porridge | B | 245 | 7.5 | 0.5 |
| Overnight Oats | B | 278 | 13 | 5 |
Polenta vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Boiled Potatoes | 82 | 2 / 0.4 / 19 |
| Polenta | 86 | 2 / 0.5 / 19 |
| Sweet Potato | 90 | 2 / 0.2 / 21 |
| Baked Potato | 93 | 2.5 / 0.1 / 21 |
| Mashed Potatoes | 106 | 2.2 / 4.2 / 16 |
| Buckwheat | 110 | 4.2 / 1.1 / 24 |
| Bulgur | 112 | 3.1 / 0.3 / 28 |
FAQ
How many calories are in 100 g of polenta?
100 g of polenta has 86 calories, with 2 g protein, 0.5 g fat and 19 g carbohydrates (1 g fiber).
How many calories are in a serving of polenta?
A serving (bowl, 250 g) has 215 calories: 5 g protein, 1.3 g fat and 48 g carbs.
What are the macros of polenta?
Per 100 g: 2 g protein, 19 g carbs and 0.5 g fat. By calories that's about 9% protein, 86% carbs and 5% fat.
How long do you have to walk to burn a serving of polenta?
About 70 min of easy walking or 27 min of cycling for a 70 kg (154 lb) person — that's the 215 calories in a serving (bowl, 250 g).
How much fiber is in polenta?
100 g of polenta has 1 g of fiber; a serving (bowl, 250 g) has 2.5 g — 10% of the 25 g a day the WHO recommends.
How do the calories in polenta change with the type and cooking method?
Per 100 g it ranges from 86 kcal (corn porridge (polenta)) to 328 kcal (corn grits, dry).
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