Calories in Masa harina, cooked
Generic food Cooked Breakfast Cereals
Masa harina, cooked contains 97 kcal per 100 g. A typical serving of 1 cup, cooked (240 g) provides about 233 kcal.
Roughly 82% of its calories come from carbohydrates, with 9% from protein and 9% from fat (estimated with general energy factors).
That is more energy than the typical item in grits and other cooked cereals on FoodFactly, where the median is 71 kcal per 100 g across 26 foods.
100 g provides 15% of the Daily Value for Thiamin (B1).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 97 kcal | |
| Total fat C | 0.99 g | 1% |
| Saturated fat C | 0.14 g | 0.7% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 283 mg | 12% |
| Total carbohydrates C | 20.5 g | 7% |
| Dietary fiber C | 1.7 g | 6% |
| Total sugars C | 0.43 g | |
| Protein C | 2.3 g | 5% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.03 mg | 0.2% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.18 mg | 15% |
| Riboflavin (B2) C | 0.11 mg | 8% |
| Niacin (B3) C | 1.4 mg | 9% |
| Vitamin B6 C | 0.11 mg | 7% |
| Folate (B9) C | 27 µg | 7% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 2.2 mg | 0.4% |
| Calcium C | 44 mg | 3% |
| Iron C | 1.3 mg | 7% |
| Magnesium C | 27 mg | 6% |
| Phosphorus C | 62 mg | 5% |
| Potassium C | 70 mg | 1% |
| Zinc C | 0.5 mg | 5% |
| Copper C | 0.078 mg | 9% |
| Selenium C | 2.8 µg | 5% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 9%
- Carbohydrates 82%
- Fat 9%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.3 gin the top quarter of grits and other cooked cereals (median 1.4 g)
- Fiber1.7 gin the top quarter of grits and other cooked cereals (median 0.7 g)
- Sugars0.43 gin the top quarter of grits and other cooked cereals (median 0.15 g)
- Fat0.99 gbelow the median for grits and other cooked cereals (median 1.8 g)
- Saturated fat0.14 gbelow the median for grits and other cooked cereals (median 0.71 g)
- Sodium283 mgin the top quarter of grits and other cooked cereals (median 83 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water74.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.27 g |
|---|---|
| Polyunsaturated fat C | 0.46 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.45 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.12 g |
| SFA 18:0 C | 0.016 g |
| MUFA 18:1 C | 0.27 g |
| PUFA 18:3 C | 0.014 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 74.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 12 µg |
| Folate, food C | 5 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt Cooked | 74 | 1.6 g | 16 g | 0.49 g |
| Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt Cooked | 71 | 1.7 g | 14.8 g | 0.46 g |
| Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt Cooked | 71 | 1.7 g | 14.8 g | 0.46 g |
| Cereals, whole wheat hot natural cereal, cooked with water, without salt Cooked | 62 | 2 g | 13.7 g | 0.4 g |
| Cereals, whole wheat hot natural cereal, cooked with water, with salt Cooked | 62 | 2 g | 13.7 g | 0.4 g |
| Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt Cooked | 65 | 1.2 g | 13.9 g | 0.39 g |
| Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt Cooked | 65 | 1.2 g | 13.9 g | 0.39 g |
| Hominy, cooked Cooked | 88 | 1.5 g | 13.8 g | 2.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked masa harina?
100 g of cooked masa harina has 97 kcal. 1 cup, cooked (240 g): about 233 kcal.
How much protein is in cooked masa harina?
Cooked masa harina contains 2.3 g of protein per 100 g (5% of the 50 g Daily Value), or 5.4 g in 1 cup, cooked (240 g). About 9% of its calories come from protein. Compared with other grits and other cooked cereals, that is among the highest quarter (median 1.4 g).
How many carbs are in cooked masa harina?
Cooked masa harina has 20.5 g of total carbohydrates per 100 g, including 1.7 g of fiber and 0.43 g of sugars.
How much fat is in cooked masa harina?
Cooked masa harina contains 0.99 g of fat per 100 g, of which 0.14 g is saturated (0.7% of the Daily Value).
What vitamins and minerals does cooked masa harina contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked masa harina?
100 g contains 283 mg of sodium, 12% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708376. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.