How Many Calories in Polenta? Nutrition Facts & Macros
100 g (dry) of polenta has 362 calories
Protein 8.1g · Carbs 76.9g · Fat 3.6g
Polenta is a traditional Northern Italian dish made from ground yellow cornmeal, cooked slowly with water until thick and creamy. Per 100 g dry, it provides 362 calories with 76.9 g of carbohydrates, 8.12 g of protein, and 3.59 g of fat. When cooked with water in a typical 1:4 ratio, polenta drops to roughly 70 kcal per 100 g — making it a relatively light cooked grain. Polenta is naturally gluten-free, a major advantage over wheat-based grains like bulgur, couscous, and barley. It is a good source of fiber (7.3 g dry), iron (3.45 mg, 19% DV), and magnesium (127 mg, 30% DV). In Italy, polenta has been the staple food of the northern regions — Veneto, Lombardy, and Friuli — for centuries, traditionally stirred in a copper cauldron (paiolo) for 40 minutes. Today it can be served creamy, grilled, baked, or fried.
1515 kJ · per 100g
Calorie Calculator: Polenta
100 g Polenta contains 362 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g dry cornmeal | 362 kcal | 8.1g | 76.9g | 3.6g |
| 30 g dry (~1 serving) | 109 kcal | 2.4g | 23.1g | 1.1g |
| 250 g cooked bowl (~175 kcal, from ~50 g dry) | 905 kcal | 20.3g | 192.3g | 9g |
| 150 g cooked side (~105 kcal, from ~30 g dry) | 543 kcal | 12.2g | 115.4g | 5.4g |
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Polenta — Nutrition Facts
| Polenta | per 100g |
|---|---|
| Calories | 362 kcal |
| Protein | 8.12 g |
| Fat | 3.59 g |
| Carbs | 76.9 g |
| Fiber | 7.3 g |
| Sugar | 0.64 g |
| Sodium | 35 mg |
| Potassium | 287 mg |
| Magnesium | 127 mg |
| Phosphorus | 241 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.304 mg |
| Manganese | 0.498 mg |
Source: USDA FoodData Central (FDC ID: 169697) · Data verified April 2026
Variations
Traditional polenta (stone-ground)
362 kcal per 100 g (dry). Stone-ground from whole yellow corn, retaining the germ and all nutrients. Requires 30–45 minutes of stirring in a 1:4 water ratio — the authentic Italian method using a copper cauldron (paiolo). Coarser texture with more corn flavor than industrial versions. 8.12 g protein, 3.59 g fat, 76.9 g carbs, 7.3 g fiber. USDA 169697. Rich in iron (3.45 mg) and magnesium (127 mg). The gold standard for Northern Italian polenta dishes.
Instant polenta
~360 kcal per 100 g (dry). Pre-cooked and dried cornmeal that reconstitutes in just 3–5 minutes with boiling water. Nutritionally very similar to traditional polenta, though slightly less fiber may be lost during pre-processing. Finer texture, milder corn flavor. Perfect for weeknight dinners, office meals, and when you want polenta without 40 minutes of stirring. Some brands add seasoning or cheese. Available in tubes (pre-set, ready to slice and grill).
Polenta taragna (buckwheat blend)
~350 kcal per 100 g (dry, estimated). A specialty from the Lombardy Alps, made by blending cornmeal with buckwheat flour (typically 70:30 ratio). Darker color, nuttier and more complex flavor than standard polenta. Slightly higher protein due to buckwheat (~9-10 g). Also naturally gluten-free (buckwheat is not a wheat despite its name). Traditionally served with melted butter and local Alpine cheeses like Bitto or Casera. Heartier and more filling than plain polenta.
White polenta (white corn)
~360 kcal per 100 g (dry). Made from white corn instead of yellow, traditional in the Veneto region of Italy. Milder, more delicate flavor than yellow polenta, with a lighter color. Nutritionally very similar — slightly less vitamin A (white corn has no beta-carotene) but comparable macros. Preferred with seafood dishes in Venice and along the Adriatic coast. Also popular in parts of South America and Africa. Same cooking method as yellow polenta (1:4 water ratio, 30–45 minutes).
Dietary Perspectives
For Weight Loss
Cooked polenta can support weight loss thanks to its relatively low calorie density when prepared with water. At roughly 70 kcal per 100 g cooked (1:4 water ratio), it has about half the calories of cooked rice (130 kcal) or pasta (131 kcal). A satisfying 250 g bowl of creamy polenta is only about 175 calories — a generous portion for modest calories. The fiber content (7.3 g per 100 g dry) promotes satiety, helping you feel full longer. However, be careful with additions — butter, cheese, cream, and olive oil can quickly double or triple the calorie count. Plain polenta with grilled vegetables and a lean protein is an excellent low-calorie meal. Polenta's thick, creamy texture creates a satisfying eating experience even in smaller portions, making it psychologically easier to maintain a calorie deficit.
For Keto
Polenta is NOT suitable for a ketogenic diet. With 76.9 g of carbs per 100 g dry, even a small 30 g dry portion delivers 23 g of carbs — nearly a full day's allowance on strict keto (20 g). Even cooked polenta at ~15 g carbs per 100 g means a 250 g bowl has 37.5 g of carbs, well above keto limits. Polenta also provides minimal fat (3.59 g dry) and moderate protein (8.12 g dry) — the opposite of ideal keto macros. If you are following a keto diet, better alternatives include cauliflower mash (as a creamy side replacement), shirataki rice, or mashed turnips. For the corn flavor, a small amount of corn extract in keto-friendly recipes may satisfy the craving without the carbs.
Frequently Asked Questions
How many calories are in polenta?
100 g of dry polenta (cornmeal) contains 362 calories, but you never eat it dry. When cooked with water in a 1:4 ratio, 100 g of cooked polenta has roughly 70 calories — comparable to cooked rice (130 kcal) but significantly lower. A typical serving of cooked polenta (250 g, about one bowl) provides approximately 175 calories. Most of the energy comes from carbohydrates (76.9 g per 100 g dry, about 15 g cooked), with moderate protein (8.12 g dry, about 1.6 g cooked) and low fat (3.59 g dry, about 0.7 g cooked). Polenta is one of the lighter cooked grain options when prepared plain with water.
Is polenta gluten-free?
Yes, polenta is naturally gluten-free because it is made from corn, not wheat. This makes it an excellent alternative to pasta, couscous, bulgur, and barley for people with celiac disease or gluten sensitivity. However, always check the label — some commercial polenta products may be processed in facilities that also handle wheat, leading to potential cross-contamination. Pure cornmeal polenta contains no gluten proteins (gliadin or glutenin). If you need a certified gluten-free product, look for the gluten-free label on the packaging.
How do you cook polenta?
Traditional polenta is made by slowly whisking cornmeal into boiling salted water in a 1:4 ratio (1 cup cornmeal to 4 cups water). Stir continuously over medium-low heat for 30-45 minutes until thick and creamy — Italian tradition calls for stirring in a copper cauldron (paiolo) with a wooden spoon. For faster preparation, use instant (pre-cooked) polenta which is ready in 5 minutes. Once cooked, polenta can be served immediately as a creamy side dish, or poured into a pan, cooled until firm, then sliced and grilled, baked, or fried. One cup of dry cornmeal (about 155 g) makes approximately 4-5 servings of cooked polenta.
What is the difference between dry and cooked polenta nutrition?
The difference is dramatic because of water absorption. Dry polenta (cornmeal) has 362 kcal, 76.9 g carbs, 8.12 g protein, and 3.59 g fat per 100 g. Cooked polenta (1:4 water ratio) has approximately 70 kcal, 15 g carbs, 1.6 g protein, and 0.7 g fat per 100 g. The USDA values listed here (FDC 169697) are for DRY cornmeal. When tracking your food intake, always note whether you are measuring dry or cooked polenta — the calorie difference is roughly 5x. A 250 g bowl of cooked polenta equals only about 50 g of dry cornmeal.
How does polenta compare to rice and pasta?
Cooked polenta (~70 kcal per 100 g) has roughly half the calories of cooked white rice (130 kcal) and cooked pasta (131 kcal). It also has less protein than pasta (5.8 g) but similar to rice (2.7 g). The key advantage of polenta is that it is naturally gluten-free, unlike pasta and couscous. Polenta has more fiber than white rice when comparing dry forms (7.3 g vs 1.3 g per 100 g dry). However, polenta is lower in protein than quinoa (14.1 g dry) and has fewer micronutrients than whole grain options. Polenta is best as a gluten-free carbohydrate base, especially when enriched with cheese, butter, or protein toppings.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Polenta | 362 | 8.12g | 76.9g | 3.59g |
| Quinoa (Cooked) | 120 | 4.4g | 21.3g | 1.92g |
| Couscous (Cooked) | 112 | 3.79g | 23.22g | 0.16g |
| Brown Rice (Cooked) | 123 | 2.74g | 25.58g | 0.97g |
| Pearl Barley | 123 | 2.26g | 28.22g | 0.44g |
per 100g
Dry polenta provides 362 kcal per 100 g with 76.9 g carbs, 8.12 g protein, and 3.59 g fat. Cooked (1:4 water ratio), it drops to roughly 70 kcal per 100 g — about half the calories of cooked rice (130 kcal), quinoa (120 kcal), or barley (123 kcal). Its standout feature is being naturally gluten-free, unlike bulgur, couscous, and barley. With 7.3 g fiber per 100 g dry, polenta offers solid fiber content comparable to bulgur (4.5 g cooked). Rich in iron (3.45 mg) and magnesium (127 mg).
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