Cornflour — often called corn starch in some countries including India and the UK — is a finely milled powder derived from corn kernels. It’s a staple thickening ingredient in curries, gravies, soups, desserts, and baking. Despite its common use, many people misunderstand exactly what cornflour is nutritionally.

Important note: In India and the UK, “cornflour” usually refers to cornstarch — the refined starch of corn with minimal protein and fiber — whereas in the US, “corn flour” can sometimes mean whole-grain cornmeal. This article focuses on the refined cornflour/cornstarch type commonly found in Indian kitchens.

📌 What Cornflour Actually Is

Cornflour (cornstarch) is produced by soaking dried corn kernels, removing the germ and fiber, and isolating the starchy endosperm. The result is a pure carbohydrate powder with very little fat, protein, vitamins, or minerals.

This high-starch composition is why cornflour is such an effective thickening agent — its gelatinisation properties activate when heated with liquid, transforming thin sauces into smooth, glossy textures.

🧪 Nutrition Facts – Per 100 g of Cornflour (Starch)

Here’s a generalized nutritional breakdown of cornflour per 100 g based on reputable food composition databases:

👉 Key Takeaways from the Table:

• Carbohydrates dominate cornflour, making up over 90% of its weight.

• Protein and fat are nearly negligible.

• Cornflour has virtually no fiber or micronutrients — meaning it provides calories, but few nutrients.

🍽️ What Does This Mean?

Cornflour is nutrient-poor but calorie-dense. Because it is almost entirely carbohydrate, it gives energy but not much else in the way of vitamins, minerals, or fiber.

This profile is why nutritionists often call cornstarch a refined carbohydrate: it can be part of meals but doesn’t contribute much micronutrient value on its own.

🥄 Cornflour Nutrition — Per Tablespoon (~8 g)

A standard tablespoon of cornflour weighs roughly 8 g. You can estimate the nutritional values by simply dividing the per-100 g numbers by 12.5.

👉 So, when you scoop cornflour into a sauce or batter, you’re mostly adding carbohydrates and calories, not protein or fats.

🧠 How to Interpret These Numbers

🔥 Calories

• 100 g = ~370–380 cal — equal to many grains or flour products.

• 1 tbsp = ~30 cal — low, which is why cornflour additions in cooked dishes usually don’t spike calorie counts dramatically unless used in large quantities.

🍞 Carbohydrates

• Nearly all the digestible energy in cornflour comes from carbs — mostly starch.

• Because fiber content is very low (~0.5–1 g per 100 g), its carbs are mostly net carbs.

🥩 Protein & Fat

• Practically zero protein — unlike whole-grain flours.

• Minimal fat — cornflour doesn’t contribute significantly to lipid intake.

🧂 Micronutrients

• Cornflour contains only trace amounts of minerals like iron, calcium, or potassium — not enough to meet daily requirements without other foods.

🍲 Where Cornflour Fits in Your Diet

Below are common reasons people care about cornflour nutrition:

1. Thickening Soups & Sauces

Cornflour is ideal for thickening because its starch granules absorb water and swell when heated. A couple of tablespoons in sauces is typical — meaning the nutritional impact is modest.

2. Gluten-Free Baking

Because cornflour contains no gluten, it’s often used in gluten-free recipes alongside other flours. But — nutritionally — it still won’t add protein or fiber like whole-grain flours do.

3. Energy Without Nutrition

Cornflour gives calories but not much else. If you’re cooking for sport performance or nutrient density, pair it with foods rich in protein, fiber, vitamins, and healthy fats.

4. Blood Sugar Impact

Refined starches can raise blood glucose levels faster than whole grains. If you have diabetes or metabolic concerns, use cornflour sparingly and balance meals with fiber and protein.

🧠 Nutritional Pros & Cons of Cornflour

👍 Advantages

• Gluten-free

• Neutral taste

• Great thickener

• Very low in fat and sodium

👎 Drawbacks

• Little to no protein

• Nearly no vitamins or minerals

• Very low fiber

• High in refined carbs

These characteristics make cornflour functional in recipes, but not particularly nutritious as a food choice on its own.

🥣 Example: Using Cornflour in a Recipe

Let’s say you make a gravy with:

• 2 tbsp cornflour → ~60 cal and ~14 g carbs

• Added to vegetables and lean protein

The cornflour adds texture and thickness, but most of the nutrition still comes from the whole foods in your dish.

⚖️ Summary — What the Numbers Tell Us

📍 Per 100 g Cornflour

• ~370–380 kcal

• ~88–91 g carbs

• ~0.3–0.5 g protein

• ~0.05–0.5 g fat

• ~0.5–1 g fiber

📍 Per Tablespoon (~8 g)

• ~30 kcal

• ~7 g carbs

• Negligible protein and fat

🍽️ Practical Tips

👉 Swap wisely: If you want more nutritious thickening agents, consider whole-grain flours, oat flour, or pureed legumes — all of which add fiber and micronutrients.

👉 Pair for balance: Always combine cornflour-based dishes with protein and fiber to slow digestion and avoid blood sugar spikes.

👉 Check labels: Nutrition can vary if cornflour is enriched or mixed with other ingredients — always read product labels when available.

📚 Final Takeaway

Cornflour is a high-carbohydrate, low-nutrient thickening ingredient. It’s useful in culinary applications, but minimal in protein, fat, fiber, vitamins or minerals. For most people, the small amount used per meal won’t dramatically impact nutrition — but relying on it as a source of nutrients would miss the broader needs of a balanced diet.