Cornstarch is a common kitchen staple used as a thickening agent in soups, sauces, and baked goods. But beyond its culinary uses, many wonder: What are the nutritional facts and health benefits of cornstarch?
In this blog, we’ll explore:
✔ Cornstarch nutrition facts
✔ Potential health benefits
✔ Risks and side effects
✔ Common uses in cooking and skincare
Let’s dive in!
Cornstarch Nutrition Facts
Cornstarch is a refined carbohydrate extracted from the endosperm of corn. Here’s a breakdown of its nutritional value per 100 grams:
| Nutrient | Amount |
|---|---|
| Calories | 381 kcal |
| Carbohydrates | 91.3 g |
| Protein | 0.3 g |
| Fat | 0.1 g |
| Fiber | 0.9 g |
| Sugar | 0 g |
| Calcium | 2 mg |
| Iron | 0.5 mg |
Key Takeaways:
- High in carbs, low in nutrients – Mostly pure starch with minimal vitamins or minerals.
- Gluten-free – Safe for people with celiac disease or gluten intolerance.
- Low in fat & protein – Not a significant source of macronutrients.
Potential Health Benefits of Cornstarch
While cornstarch isn’t a superfood, it has some benefits when used in moderation.
1. Quick Source of Energy
- Since it’s almost pure carbohydrates, cornstarch provides fast-digesting energy, useful for athletes or those needing a quick calorie boost.
2. Gluten-Free Thickening Agent
- Ideal for gluten-free baking and cooking, helping to thicken sauces without wheat flour.
3. May Help with Hypoglycemia
- Some people with diabetes use uncooked cornstarch (UCS) to prevent nighttime low blood sugar due to its slow digestion.
4. Soothes Skin Irritations
- Applied topically, cornstarch can help with:
- Diaper rash (absorbs moisture)
- Sunburn relief (cooling effect)
- Skin chafing (reduces friction)
Risks and Side Effects of Cornstarch
Despite some benefits, excessive cornstarch consumption can have downsides:
1. High Glycemic Index (GI)
- Cornstarch has a GI of around 95, meaning it can spike blood sugar levels rapidly—risky for diabetics.
2. Low in Nutrients
- Unlike whole corn, cornstarch lacks fiber, vitamins, and minerals, making it a “empty calorie” food.
3. May Cause Digestive Issues
- Overconsumption can lead to bloating, gas, or constipation due to lack of fiber.
4. Potential Weight Gain
- High-calorie and low-satiety, eating too much may contribute to obesity if not balanced with protein and fiber.
Common Uses of Cornstarch
1. Culinary Uses
- Thickening agent (gravies, puddings, pie fillings)
- Crispy coating (for fried foods)
- Egg substitute in vegan baking (1 tbsp cornstarch + 3 tbsp water = 1 egg)
2. Non-Food Uses
- DIY dry shampoo (absorbs oil from hair)
- Homemade deodorant (mixed with baking soda)
- Slime ingredient (for kids’ crafts)
People Also Ask About Cornstarch
Are there benefits to eating cornstarch?
In small amounts, it provides quick energy and helps thicken foods. However, it lacks nutrients and should not be a dietary staple.
What is the nutritional value of cornstarch?
It’s mostly carbohydrates (91g per 100g) with negligible protein, fat, or fiber.
Is cornstarch safe to use on the body?
Yes, when used externally for skin issues like rashes or chafing. Avoid inhaling it (can irritate lungs).
What is the importance of corn starch?
It’s a versatile thickener in cooking, a gluten-free alternative to flour, and useful in skincare and household products.
Healthier Alternatives to Cornstarch
If you want more nutrients, try these substitutes:
- Arrowroot powder (similar thickening power, slightly more fiber)
- Tapioca starch (works well in baking)
- Potato starch (good for high-heat cooking)
- Almond flour (adds protein and healthy fats)
Conclusion: Should You Eat Cornstarch?
Cornstarch is a useful kitchen ingredient but not a health food. While it has some benefits—like quick energy and gluten-free thickening—it lacks nutrients and can spike blood sugar.
Best used in moderation for cooking and skincare, rather than as a dietary staple. For better nutrition, opt for whole grains or healthier starch alternatives.
Have you tried cornstarch in unique ways? Share your tips below!