Polenta Calories & Macros: Protein, Carbs, Fat per 100 g
86 kcal per 100 g · Nutri-Score B
Serving (bowl, 250 g) — 215 kcal · P/F/C 2/0.5/18 g
sugar: low saturated fat: low salt: low fiber: low
Polenta is cornmeal porridge — naturally gluten-free, with the yellow carotenoids lutein and zeaxanthin. Butter and cheese make it much richer.
Polenta macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: bowl, 250 g |
|---|---|---|
| Calories | 86 kcal | 215 kcal |
| Protein | 2 g | 5 g |
| Fat | 0.5 g | 1.3 g |
| incl. saturated | 0.1 g | 0.3 g |
| Carbohydrates | 18 g | 45 g |
| incl. sugars | 0.3 g | 0.8 g |
| Fiber | 1 g | 2.5 g |
| Salt | 0.3 g | 0.8 g |
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.
protein 9%fat 5%carbs 86%
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Polenta: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, fat level, oil in the pan. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Canned sweetcorn | 81 | 2.5 / 0.8 / 15 |
| Corn porridge (polenta) | 86 | 2 / 0.5 / 18 |
| Corn on the cob | 100 | 3.4 / 1.5 / 19 |
| Corn porridge on milk | 105 | 3.2 / 3 / 17 |
| Corn grits, dry | 328 | 8.3 / 1.2 / 71 |
| Corn flakes | 363 | 6.9 / 0.9 / 83 |
| Frosted corn flakes | 378 | 4.5 / 0.6 / 88 |
| Sweet corn puffs | 385 | 7 / 3 / 82 |
Polenta: 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.
On the open Nutri-Score algorithm, polenta gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
How much movement is one serving?
One 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.
Healthier swaps for Polenta
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Kidney Beans — 180 g, 216 kcal: −0.7 g salt, +9 g fibre.
- White beans, boiled — 160 g, 216 kcal: −0.7 g salt, +7.6 g fibre.
- Red lentils, boiled — 180 g, 212 kcal: −0.4 g salt, +6.5 g fibre.
- Lentils — 190 g, 220 kcal: −0.4 g salt, +13 g fibre.
Polenta vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Boiled Potatoes | 82 | 2 / 0.4 / 17 |
| Polenta | 86 | 2 / 0.5 / 18 |
| Oatmeal | 88 | 3 / 1.7 / 15 |
| Sweet Potato | 90 | 2 / 0.2 / 17 |
| Baked Potato | 93 | 2.5 / 0.1 / 21 |
| Semolina Porridge | 98 | 3 / 3.2 / 15 |
| Mashed Potatoes | 106 | 2.2 / 4.2 / 15 |
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 18 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 45 g carbs.
What are the macros of polenta?
Per 100 g: 2 g protein, 18 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 one serving (bowl, 250 g).
How do the calories in polenta change with the type and cooking method?
Per 100 g it ranges from 81 kcal (canned sweetcorn) to 385 kcal (sweet corn puffs); corn porridge (polenta) itself has 86 kcal.
More in grains, beans & sides
BuckwheatWhite RiceBrown RicePastaWhole Wheat PastaQuinoaBulgurCouscousLentils