How many calories are in masa harina?
Masa harina (1 cup, 114 g) has 414 calories. 100 g has 363 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 410.
Nutrition database · Flours and baking ingredients
Masa Harina Nutrition Facts
Masa Harina nutrition facts from USDA FoodData Central: 414 calories in 1 cup, with 9.6 g protein, 87.3 g carbohydrate and 4.2 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Masa Harina Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 cup (114 g)
At a glance
- Calories
- 414
- Protein
- 9.6 g · 19%
- Total carbohydrate
- 87.3 g · 32%
- Total fat
- 4.2 g · 5%
- Dietary fiber
- 7.3 g · 26%
- Total sugars
- 1.8 g · 0%
- Sodium
- 5.7 mg · 0%
Opens the free label generator with this amount of masa harina already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 414 | 363 | |
| Total fat | 4.2 g | 5% | 3.69 g |
| Saturated fat | 0.6 g | 3% | 0.53 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 1.1 g | 1 g | |
| Polyunsaturated fat | 2 g | 1.72 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 5.7 mg | 0% | 5 mg |
| Total carbohydrate | 87.3 g | 32% | 76.6 g |
| Dietary fiber | 7.3 g | 26% | 6.4 g |
| Total sugars | 1.8 g | 1.61 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 9.6 g | 8.46 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.14 mg | 1% | 0.12 mg |
| Vitamin K | 0 mcg | 0% | 0 mcg |
| Thiamin (B1) | 1.7 mg | 140% | 1.48 mg |
| Riboflavin (B2) | 0.92 mg | 71% | 0.81 mg |
| Niacin (B3) | 11 mg | 71% | 9.93 mg |
| Vitamin B6 | 0.54 mg | 32% | 0.48 mg |
| Folate (DFE) | 292 mcg | 73% | 256 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 9.8 mg | 2% | 8.6 mg |
| Minerals | |||
| Calcium | 157 mg | 12% | 138 mg |
| Iron | 9.7 mg | 54% | 8.5 mg |
| Potassium | 299 mg | 6% | 262 mg |
| Magnesium | 106 mg | 25% | 93 mg |
| Phosphorus | 263 mg | 21% | 231 mg |
| Zinc | 2.1 mg | 19% | 1.8 mg |
| Copper | 0.24 mg | 26% | 0.21 mg |
| Manganese | 0.43 mg | 19% | 0.38 mg |
| Selenium | 12 mcg | 22% | 10.5 mcg |
| Other | |||
| Water | 11.2 g | 9.79 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Masa Harina nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 114 g | 414 | 87.3 g | 9.6 g | 4.2 g | 7.3 g | 1.8 g |
| 100 g | 100 g | 363 | 76.6 g | 8.5 g | 3.7 g | 6.4 g | 1.6 g |
| 1 oz | 28.4 g | 103 | 21.7 g | 2.4 g | 1 g | 1.8 g | 0.5 g |
How much thiamin is in masa harina?
Masa harina (1 cup, 114 g) has 1.7 mg of thiamin, 140% of the Daily Value. 100 g has 1.48 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much folate is in masa harina?
Masa harina (1 cup, 114 g) has 292 mcg of folate, 73% of the Daily Value. 100 g has 256 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Masa Harina nutrition per 100 grams
100 g of masa harina has 363 calories, 8.46 g protein, 76.6 g carbohydrate, 6.4 g fiber, 1.61 g sugars and 3.69 g fat.
Where the calories in masa harina come from
About 82% of the calories in masa harina come from carbohydrate, 9% from fat and 9% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Masa Harina nutrition label for Canada, the EU and the UK
The same serving of masa harina, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (114g) / pour 1 cup (114g)
Calories
410
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 4.2 g | 6 % |
| Saturated / Saturés | 0.6 g + Trans 0 g | 3 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 5 mg | 0 % |
| Carbohydrate / Glucides | 87 g | 32 % |
| Fibre / Fibres | 7 g | 26 % |
| Sugars / Sucres | 2 g | 2 % |
| Protein / Protéines | 10 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 157 mg | 12 % |
| Iron / Fer | 10 mg | 54 % |
| Potassium | 299 mg | 9 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 1519 kJ / 363 kcal |
| Fat | 3.7 g |
| of which saturates | 0.5 g |
| Carbohydrate | 77 g |
| of which sugars | 1.6 g |
| Protein | 8.5 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 114g | %RI* | |
|---|---|---|---|
| Energy | 1519 kJ 363 kcal |
1731 kJ 414 kcal |
21% |
| Fat | 3.7g | 4.2g | 6% |
| of which saturates | 0.5g | 0.6g | 3% |
| Carbohydrate | 77g | 87g | 34% |
| of which sugars | 1.6g | 1.8g | 2% |
| Fibre | 6.4g | 7.3g | - |
| Protein | 8.5g | 9.6g | 19% |
| Salt | 0 gg | 0.01g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about masa harina
How many calories are in masa harina?
Masa harina (1 cup, 114 g) has 414 calories. 100 g has 363 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 410.
What is a serving of masa harina?
This page defaults to 1 cup (114 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for masa harina.
Can I use masa harina in a Nutrition Facts label calculation?
Yes. Open the generator with masa harina added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with masa harina
- Cornmeal581 cal per 1 cup
- All-Purpose Flour114 cal per 1/4 cup
- Brown Rice Flour574 cal per 1 cup
- Corn Flour422 cal per 1 cup
- Bread Flour495 cal per 1 cup
More in Flours and baking ingredients
Tools and guides for labeling masa harina
If you make and sell a product that contains masa harina, these free tools cover the next steps.
- Nutrition Facts label generatorAdd masa harina and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare masa harina with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 169694: "Corn flour, masa, enriched, white". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with masa harina
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