Polenta: Calories, Nutrition Facts, and Health Benefits (2026)

Polenta contains 163 calories per 1 cup cooked (233 g), with 3.7 g of protein and 35 g of carbohydrates. It provides 2.3 g of fiber and only 0.5 g of sugar, making it a suitable option for gluten-free diets.

This page provides a comprehensive overview of polenta's nutritional profile, focusing on its benefits and how it fits into various dietary goals. We will explore the nutritional content per serving, its glycemic impact, and how it compares to other grains.

Polenta Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for polenta, detailing its macronutrient composition and key vitamins and minerals.

Values are for 1 cup cooked (233 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	163	70	8%
Protein	3.7 g	1.6 g	7%
Carbohydrates	35.0 g	15.0 g	13%
Fiber	2.3 g	1.0 g	8%
Sugar	0.5 g	0.2 g	-
Fat	0.7 g	0.3 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	30 mg	13 mg	1%

About 87% of polenta calories come from carbohydrates, 9% from protein and 4% from fat.

Polenta by Health Goal

Here, we evaluate how polenta aligns with common dietary goals, providing insights into its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Fair	163 calories per serving with 2.3 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 22 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Fair	2.3 g fiber per serving supports regularity
Heart health	Good	Potassium (30 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (3.7 g); best as a vitamin-rich choice, not a protein source

Polenta and Blood Sugar

Glycemic index: 68. Glycemic load: 22 per serving.

Polenta has a glycemic index of about 68 and a glycemic load of around 22 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Polenta Compares to Other Grains

In this section, we compare polenta with other grains to highlight its unique nutritional attributes and potential benefits.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Polenta	70	1.6	1.0	15.0
White Rice	130	2.4	0.4	28.7
Couscous	112	3.8	1.4	23.2
Quinoa	120	4.4	2.8	21.3

Polenta Myths, Checked

Polenta and cornmeal are completely different , Misleading. Polenta is a dish made from cornmeal; the terms are often used interchangeably.

Polenta is high in protein , False. Polenta is mostly starch with little protein.

How to Track Polenta

Grains swell as they cook, so a cup of cooked polenta is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log polenta accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of polenta?

One cup of cooked polenta contains 163 calories. This makes it a relatively low-calorie option for those looking to manage their caloric intake.

Is polenta good for weight loss?

Polenta can be beneficial for weight loss due to its low calorie content, providing 3.7 g of protein and 2.3 g of fiber per serving, which can help promote satiety.

Can people with diabetes eat polenta?

People with diabetes can eat polenta, but they should be mindful of portion sizes. It has a glycemic index of about 68, which indicates a moderate impact on blood sugar levels.

How much fiber is in polenta?

Polenta contains 2.3 g of fiber per 1 cup cooked. This fiber content can aid in digestion and contribute to overall gut health.

Is polenta high in sugar?

Polenta is low in sugar, with only 0.5 g per serving. This makes it a suitable choice for those looking to reduce sugar intake.

Is polenta the same as cornmeal?

Polenta is not the same as cornmeal, although it is made from corn. Polenta refers to the dish made from cooking cornmeal in water, resulting in a creamy texture.

Key Takeaways

• Polenta provides 163 calories per 1 cup cooked.
• It contains 3.7 g of protein and 35 g of carbohydrates.
• Polenta has 2.3 g of fiber, aiding in digestion.
• It is low in sugar, with only 0.5 g per serving.
• Polenta is gluten-free, making it suitable for those with gluten sensitivities.
• It has a glycemic index of about 68, indicating moderate blood sugar impact.