Cornbread, known for its vibrant color and buttery, rich flavor, is a staple Southern side dish often served alongside a variety of dishes. The origins of cornbread can be traced back to Indigenous American groups, such as the Iroquois, who combined cornmeal and water to create one of the first versions of this classic quick bread. While many people are familiar with cornbread, some folks may wonder what it’s made from and whether it can fit into a well-rounded diet. This article takes a closer look at how cornbread is made, its nutrient content, and how it can affect your health.
What is Cornbread?
Cornbread is a type of bread made from cornmeal, which is dried corn that has been ground into flour. It can be either sweet or savory and is typically topped with butter or served alongside soup, stew, or chili. In addition to cornmeal, cornbread may include all-purpose flour, eggs, oil, and baking powder. Sweet varieties may also contain other ingredients like honey and brown or white sugar. Unlike other types of bread, cornbread doesn’t contain yeast. It’s considered a quick bread, meaning that it rises very quickly. It’s also easy to make and can be baked in a pan, cast-iron skillet, or Dutch oven to give it its signature crisp, delicious crust. Cornbread may seem synonymous with the American South, but its origins are actually rooted in Iroquois traditions. It’s a quickbread made from cornmeal, which is dried corn kernels ground into a powder. If you’re from the northern part of America, you may find that cornbread is often served sweetened with sugar, maple syrup, or honey, while traditional southern cornbread is on the savory side. As a quickbread, it rises with baking powder or baking soda and an acid like apple cider vinegar or buttermilk instead of yeast and often includes eggs, salt, and oil. With some of these ingredients, you can see a lot of variety. Oils that could be used may include vegetable, canola, olive, or coconut oil. Many mixes and recipes also use all-purpose flour or whole wheat flour, so keep this in mind if you’re looking for a gluten-free cornbread since not all mixes or recipes use additional flours.
Nutritional Profile of Cornbread
The exact nutritional profile of cornbread can vary depending on the specific recipe and ingredients used. However, cornbread generally contains high amounts of carbs, phosphorus, and sodium in each serving. There are many recipes and ways to make cornbread, making it difficult to say what the nutritional value is of the particular slice you may be eating. Most will have a nutritional value close to what’s listed below, although it could be higher or lower in carbs, protein, or fat, depending on the ingredients used.
One piece of cornbread prepared from a commercially prepared mix contains:
- Calories: 198
- Protein: 4 grams
- Fat: 6 grams
- Carbs: 33 grams
- Fiber: 1.5 grams
- Phosphorus: 19% of the Daily Value (DV)
- Sodium: 16% of the DV
- Selenium: 10% of the DV
- Thiamine: 10% of the DV
- Niacin: 8% of the DV
- Folate: 8% of the DV
- Riboflavin: 8% of the DV
- Iron: 6% of the DV
- Vitamin B12: 6% of the DV
- Calcium: 6% of the DV
One (60g) piece of cornbread made from a mix includes:
Read also: Low-Carb Cornbread Recipe
- Calories: 198
- Protein: 4 grams
- Fat: 6 grams
- Saturated Fat: 3.5 grams
- Carbohydrates: 33 grams
- Fiber: 1.5 grams
- Sugar: 9.5 grams
- Phosphorus: 391 milligrams, 31% daily value (DV)
- Selenium: 8.7 micrograms, 16% DV
- Sodium: 359 milligrams, 15% DVFolate: 55 micrograms, 14% DV
- Thiamin: 0.114 milligrams, 10% DVRiboflavin: 0.105 milligrams, 8% DV
- Calcium: 81 milligrams, 6% DVIron: 1.11 milligrams, 6% DV
Cornbread is the highest in carbohydrates, providing a small amount of protein and fat per serving. In addition to the nutrients above, it also includes small amounts of potassium, magnesium, and several B vitamins. It’s an excellent source of phosphorus, a mineral necessary for the formation of teeth and bones and the metabolism of carbs and fat in the diet. Depending on the recipe used, cornbread can also be high in sodium. One serving of cornbread made from a mix has 15% of the daily value for sodium, a nutrient that most Americans get too much of in their diet.
For 1 oz of cornbread (28g):
- Calories: 75
- Fats: 2g (3% DV)
- Saturated fats: 0.4g (2% DV)
- Trans fats: -
- Cholesterol: 11mg (4% DV)
- Sodium: 187mg (8% DV)
- Carbs: 12g (4% DV)
- Net carbs: 12g
- Fiber: -
- Sugar: -
- Protein: 2g
- Calcium: 71mg (7% DV)
- Iron: 1mg (9% DV)
- Potassium: 42mg (1% DV)
- Vitamin D: -
- Copper: 0mg (2% DV)
- Folate (B9): 22μg (5% DV)
- Magnesium: 7mg (2% DV)
- Manganese: 0mg (1% DV)
- Niacin: 1mg (4% DV)
- Pantothenic acid: 0.1mg (2% DV)
- Phosphorus: 48mg (7% DV)
- Riboflavin (B2): 0.1mg (6% DV)
- Selenium: 3μg (5% DV)
- Thiamine: 0.1mg (7% DV)
- Vitamin A IU: 79IU
- Vitamin B12: 0μg (2% DV)
- Vitamin B6: 0mg (2% DV)
- Vitamin C: 0.1mg (0.1% DV)
- Zinc: 0.2mg (2% DV)
Macronutrient Breakdown
In 1 oz of cornbread (Bread, prepared from recipe, made with low fat (2%) milk), the macronutrient breakdown is approximately 66% carbs, 24% fat, and 10% protein. This has a relatively high calorie density, with 266 Calories per 100g.
Is Cornbread High in Fiber?
Cornbread is quite low in fiber, providing only one to two grams per serving. While yellow cornmeal is a whole grain with around 6 grams of fiber per cup, cornbread is often made of a mixture of cornmeal and refined flour, making each serving a low-fiber option.
Potential Benefits of Cornbread
Cornbread may be associated with several potential benefits.
Read also: Guilt-Free Cornbread
Good Source of Phosphorus
Cornbread is loaded with phosphorus, packing nearly 20% of the DV into each serving. One serving of cornbread has 31% of the DV of phosphorus. This mineral is needed for several important processes in the body, including bone and teeth formation, the production of proteins, and functions like muscle contractions, nerve signaling, and kidney function. As the second most abundant mineral in the body, phosphorus is essential for multiple aspects of health. In fact, phosphorus is a major structural component of the bones and teeth, as well as necessary for DNA production, energy storage, and regulating the body’s pH balance. Although very rare, a phosphorus deficiency can have serious effects on health and cause bone loss, muscle weakness, impaired immunity, and more. However, people with medical conditions that affect their body’s ability to regulate phosphorus, such as kidney disease, should talk with their doctor before making changes to their diet and may need to limit their intake of foods high in phosphorus, including cornbread.
Contains Selenium
Cornbread is a good source of selenium, an important micronutrient that doubles as an antioxidant. Selenium Content: This essential trace element (meaning we need it for survival, but only in small amounts) is important for reproductive and thyroid health and protecting your cells from free radical damage. Brazil nuts, meat, and seafood are excellent sources of selenium, but the grains and eggs in cornbread help contribute 16% of the DV. Not only can selenium help protect against oxidative cell damage and decrease inflammation, but it’s also crucial for thyroid function and the production of thyroid hormones. Furthermore, getting enough selenium in your diet can support reproductive health and may affect fertility and sperm quality. According to one review, low levels of selenium during pregnancy may negatively affect fetal growth and be associated with a higher risk of complications like preeclampsia.
Rich in Folate
This water-soluble B vitamin is necessary for the formation of DNA and other genetic materials. Not enough folate could lead to a blood disorder called megaloblastic anemia or neural tube defects like spina bifida if a deficiency is present during pregnancy.
Simple and Versatile
Cornbread requires just a few ingredients and is easy to prepare, regardless of your confidence level in the kitchen. Versatility is one of the most practical benefits of cornbread. Enjoy it as bread, muffins, on top of chili, or as a side dish with BBQ or stew to soak up any leftover sauce or juices. A slice of cornbread warmed with butter or even crumbled into a bowl, topped with a little milk, can easily be a part of a filling and balanced breakfast. Cornbread can also be substituted for regular bread in dishes like stuffing, roasted vegetables, croutons, or casseroles. Because it uses baking powder instead of yeast, it doesn’t take long to rise, and you can make it much more quickly than other types of bread. Several varieties of cornbread are available, so you can easily tailor this side dish to your personal tastes. For example, if you prefer savory cornbread, you can experiment with adding ingredients like green onions, bacon, or cheese to find what works for you. Alternatively, those with a sweet tooth can add a bit of brown sugar for a touch of flavor or enjoy it with a drizzle of honey or jam.
Potential Downsides of Cornbread
Although you can enjoy cornbread in moderation as part of a balanced diet, there are a few downsides to consider.
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High Carb Content
One slice of cornbread (about one-ninth of an 8x8 pan) has 33 grams of carbohydrates. Even though each recipe or mix will have varying amounts of carbohydrates, as the main ingredient is corn (a starchy vegetable), it’s guaranteed to be high in carbs. While carbs are an important source of energy for the body, some people may need or want to monitor their intake, including those with diabetes or people following a low carb diet. Even though each recipe or mix will have varying amounts of carbohydrates, as the main ingredient is corn (a starchy vegetable), it’s guaranteed to be high in carbs. While carbs are necessary and a good source of energy, you’ll want to be cautious of what you pair with your cornbread to avoid eating too many carbohydrates at one meal. If you’re wondering if someone with diabetes can eat cornbread, the answer is yes (but with balance in mind). Pairing a small serving with a high-protein option is one of the best, most balanced ways to enjoy cornbread.
Refined Grain Composition
While carbohydrates are an excellent source of energy and often come loaded with other essential and valuable nutrients like fiber, cornbread is unfortunately not one of those foods. Commercially-made cornbread is mostly made with refined flour and is low in fiber and protein. The low fiber and presence of refined grains may have you wondering, “Does cornbread cause constipation?” While a diet high in refined carbs can lead to constipation, including cornbread as part of an overall high-fiber diet shouldn’t have that effect. Additionally, most cornbread is considered a refined grain, meaning that the flour used to make it does not contain all three parts of the wheat kernel. Refined grains are not only often lower in fiber than their whole grain counterparts but also may be associated with increased levels of inflammation and blood sugar.
Gluten Presence
While some traditional cornbread recipes using only cornmeal are naturally gluten-free, most recipes, including store-bought mixes, include all-purpose flour. So, if you’re steering clear of gluten because of celiac disease or sensitivity, make sure you read the labels closely, as most prepared cornbread and mixes are not gluten-free. Furthermore, although gluten-free varieties are available, most cornbread contains gluten, a type of protein found in grains like wheat, barley, and rye. While most people can safely eat gluten, those with gluten-related disorders should avoid foods that contain gluten to prevent negative health effects.
Sodium Levels
Cornbread may not be the healthiest bread choice if you're watching your sodium intake. The recommended daily limit for sodium is 2,300 milligrams per day, while the American Heart Association (AHA) recommends a limit closer to 1,500 milligrams per day to support a heart-healthy diet and reduce the risk of heart disease. One slice of cornbread can have 15% of the daily limit for sodium or more, or 24% of the recommended limit by the AHA. Finally, keep in mind that some types of cornbread - including processed or store-bought varieties - may be high in sodium. Consuming high amounts of sodium may increase blood pressure, especially among people who are more sensitive to the effects of salt.
Cornbread and Weight Loss
Is Cornbread Fattening? Cornbread uses oil as a fat source; one serving provides around 6 grams of fat. While it’s not a low-fat food, it’s not particularly high in this nutrient either. Remember that no one food is bad or fattening by itself, but when eaten in excess or paired with other foods that are also high in fat, calories, and refined carbohydrates, it could contribute to fat or weight gain.
Cornbread's effect on blood sugar is an important consideration, especially for people with diabetes or those monitoring their glucose levels. The cornmeal used in cornbread has a moderate to high glycemic index, which means it can cause a relatively quick rise in blood sugar levels.
Managing Blood Sugar Impact
To make cornbread more blood sugar-friendly, consider these modifications:
- Use whole grain cornmeal
- Incorporate alternative flours like almond or coconut flour
- Reduce or substitute sugar with natural sweeteners
- Add fiber-rich ingredients like ground flaxseed
Heart Health and Sodium Content
Traditional cornbread recipes often contain significant amounts of sodium and saturated fat from ingredients like butter and salt. However, with thoughtful modifications, cornbread can fit into a heart-healthy diet.
Heart-Healthy Adaptations
To make cornbread more heart-friendly:
- Reduce sodium by using less salt
- Replace butter with heart-healthy oils like olive oil
- Add whole grains for additional fiber
- Include healthy add-ins like corn kernels or diced peppers
Making Healthier Cornbread at Home
Making your own cornbread from scratch or selecting a boxed mix that’s made with whole grains rather than refined cornmeal can help increase your intake of important nutrients, such as fiber, and maximize the potential health benefits. Creating a healthier version of cornbread is simple with these ingredient substitutions and additions:
- Use whole grain cornmeal instead of refined
- Replace some or all of the all-purpose flour with whole wheat flour
- Substitute Greek yogurt for some of the fat
- Add vegetables for extra nutrition
- Use minimal added sugars
Simple Cornbread Recipe
Cornbread is easy to make and requires just a few simple ingredients:
- 1 cup (170 grams) of cornmeal
- 1 cup (120 grams) of all-purpose flour
- 1/2 cup (100 grams) of sugar
- 1 teaspoon (6 grams) of salt
- 3 tablespoons (43 grams) of baking powder
- 1 cup (237 mL) of milk
- 1 egg
- 1/2 cup (119 mL) of vegetable oil
To get started, combine the cornmeal with the all-purpose flour, sugar, salt, and baking powder. Next, add the milk, egg, and vegetable oil and stir until combined. Pour the batter into a greased cake pan and bake for 20-25 minutes at 400°F (204°C), or until your cornbread reaches a golden-brown color.
Low Carb Cornbread
If you’re limiting your intake of carbs, many low carb recipes are available online. These usually feature flours like almond flour or coconut flour instead of cornmeal. These recipes also use sweeteners like monk fruit in place of sugar and include sweet corn extract to mimic the signature flavor of cornbread, without the extra carbs. However, many other low carb variations are available to experiment with.
Creating Gluten-Free Cornbread
Traditional cornbread often contains wheat flour, making it unsuitable for those with celiac disease or gluten sensitivity. However, truly gluten-free versions can be made with careful ingredient selection.
To make gluten-free cornbread:
- Use certified gluten-free cornmeal
- Replace wheat flour with gluten-free alternatives
- Check all ingredients for hidden gluten sources
- Use separate preparation surfaces and tools to avoid cross-contamination