Hominy
Score
Hominy is a processed corn product made by treating dried corn kernels with alkali (nixtamalization), which increases nutrient bioavailability and creates a mild, slightly sweet grain. It provides moderate fiber and is notably rich in zinc while being low in calories.
Why Hominy scores 55
Nutrition
per_100g
Health benefits
Enhanced mineral bioavailability, particularly niacin and calcium
strong evidenceNixtamalization reduces phytic acid and increases pH, allowing the body to absorb B vitamins and minerals that would otherwise remain bound in untreated corn
Supports immune function and wound healing via zinc content
strong evidenceHominy provides 1.05mg zinc per 100g, a mineral critical for T-cell development, antibody production, and tissue repair
Supports digestive health and metabolic regularity
moderate evidenceThe 2.5g of dietary fiber per 100g promotes healthy gut microbiota composition and regular bowel function
May help prevent niacin deficiency and support energy metabolism
strong evidenceNixtamalization liberates bound niacin in corn, making it bioavailable for NAD synthesis and cellular energy production
Pairs well with
- ·Pair with legumes (beans, lentils) because together they form a complete protein profile with all essential amino acids, compensating for hominy's low protein content
- ·Combine with vitamin C-rich foods (tomatoes, peppers, citrus) to enhance iron absorption from the 0.62mg iron per 100g
- ·Serve with fermented foods (kimchi, sauerkraut) to support probiotic diversity and enhance overall micronutrient absorption
- ·Mix with zinc-complementary foods like pumpkin seeds or cashews to maximize mineral synergy for immune function
Practical tips
- ·Best timing: midday
- ·Choose low-sodium varieties or rinse canned hominy thoroughly to reduce sodium intake from the naturally high 267mg per 100g
- ·Store dried hominy in airtight containers away from heat and moisture; once cooked, refrigerate for up to 5 days or freeze for 3 months
- ·If cooking from dried hominy, soak overnight and rinse before cooking to further reduce sodium and improve digestibility
- ·Use hominy as a base for grain bowls, soups, or stews rather than side dishes alone to maximize protein intake when paired with legumes or lean proteins
