Health Benefits of Hominy and Nutrition Facts

Hominy is a versatile and nutritious food that is worth adding to your diet. It is made by soaking corn or maize kernels in a lime-water solution or rye, which loosens the hulls of the kernels and causes them to swell and soften. The resulting soft dough, masa, is a staple ingredient in many corn-based products worldwide, such as corn tortillas.

In this article, we will explore seven amazing health benefits of hominy, as well as its nutritional composition, where to find it, and how to prepare it.

Hominy Nutrition Facts

One of the best things about hominy is its low-fat content. A cup of hominy has only 1.5 grams of fat, 4.1 grams of fiber, and 24 grams of carbs, making it a great source of energy.

Here is a table of the nutritional facts of hominy per one cup (164g) serving:

Total Fat1.5g
Saturated Fat0.2g
Total Carbohydrate24g
Dietary Fiber4.1g
Total Sugars3g
Vitamin D0mcg

As you can see, hominy is a low-fat, low-sugar, and high-fiber food that's also a good source of iron and potassium. It's a great addition to any diet for its numerous health benefits.

7 Amazing Health Benefits of Hominy

1. Gluten-Free

Hominy is naturally gluten-free, making it an excellent alternative for people with celiac disease or gluten sensitivities. Additionally, hominy is rich in carbs, making it a great source of energy. Gluten-free diets have been linked to numerous health benefits, including improved digestion, increased energy levels, and reduced inflammation.

2. Vitamin B

Hominy is a rich source of vitamin B, which is essential for maintaining good health. The process of soaking corn kernels in an alkaline solution promotes the bioavailability of vitamin B, which the body can readily absorb. Vitamin B is necessary for preventing diseases caused by a lack of nutrients, helping energy production, and promoting red blood cell creation.

3. Low-Calorie Count

Despite its many nutritional benefits, hominy is also low in calories. A cup of hominy has around 119-120 calories, and it's an excellent source of fiber, which keeps the stomach full for significant periods of time.

4. Low Sugar Content

Hominy has a low sugar content, which makes it a healthy alternative to other foods that contain high amounts of sugar. One cup of hominy contains only 3 grams of sugar. Excessive sugar consumption has been linked to various health problems, such as obesity and diabetes.

5. Fiber Content

Hominy is an excellent source of fiber, with one cup containing around 4 grams of fiber. Fiber has many health benefits, including regulating digestive health and blood sugar levels, managing weight, and controlling appetite.

6. Low Fat Content

In today's sedentary lifestyle, it's essential to maintain a healthy weight and stay active. Hominy is perfect for this, as it is low in fat and high in carbs, making it a suitable food for those looking to shed some pounds.

7. Omega-6 Fatty Acids

Hominy is an excellent source of omega-6 fatty acids, which can help lower the risk of heart disease and bad cholesterol, increase levels of good cholesterol (HDL), and lower the possibility of cancer.

Hominy is an excellent source of fiber, vitamins, and minerals. It's gluten-free, low in calories and fat, and high in complex carbohydrates. Hominy is a versatile and nutritious food that can be a great addition to any diet. Its high fiber content makes it an excellent choice for people looking to regulate their digestion, manage weight, or control blood sugar levels.

Dr. Janet Smith-Lee, Registered Dietitian

Where to Find Hominy in the Grocery Store

Hominy is most commonly found in canned form in the section for canned vegetables. It can be made from white or yellow corn, so that isn't an issue. Apart from being canned, dried hominy is also available. In that case, soaking it overnight, after washing and rinsing, should be good enough to rehydrate it.

How to Prepare Hominy

The easiest way to prepare hominy is to heat it up on the gas after taking out some canned hominy from a can. Add some salt and pepper along with some butter, and you have a perfect, easy-to-make dish. Hominy is also versatile and can be used in soups, stews, Mexican dishes, casseroles, and stir-fries. It's a great ingredient to add to any dish for added flavor and nutrition.

How Often Should You Eat Hominy?

There isn't a hard and fast rule for how often you should eat hominy. Like with any food, moderation is key, but the numerous health benefits of hominy outweigh any potential risks. A healthy amount of one cup of hominy can be consumed, but overeating should be avoided due to the high carb content.


In conclusion, hominy is a nutritious and versatile food that can be a great addition to your diet. It's gluten-free, low in calories, and sugar, high in fiber, vitamin B, and omega-6 fatty acids, making it a great source of energy and nutrition. Hominy is also easy to find in most grocery stores, and it can be easily prepared in a variety of ways. By incorporating hominy into your diet, you can enjoy its numerous health benefits while also adding flavor and nutrition to your meals.

Howard E. Stanton, MD

Howard Stanton, M.D., is a practicing internist at Brigham and Women’s Hospital in Boston.

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