Calories in Cornstarch: Nutritional facts for Cornstarch Types

A 100-gram (3.53 ounce) serving of cornstarch contains 381 calories.

One kilogram (1000g) of cornstarch contains 3810 calories.

A one-tablespoon (8g) serving of Argo Corn Starch contains 30 calories. A one-tablespoon (8g) serving of Clabber Girl Corn Starch has 30 calories. A one-tablespoon (8g) serving of Rumford Corn Starch contains 30 calories. A one-tablespoon (8g) serving of Hodgson Mill Non-GMO Corn Starch has 30 calories.

Cornstarch provides specific functional advantages, particularly in medical nutrition therapy and for providing rapid energy. The main cornstarch benefits are detailed below.

• Provides a Source of Quick Energy. Cornstarch is composed almost entirely of carbohydrates, which the body breaks down into glucose for energy. This makes cornstarch an effective source of calories for individuals needing rapid energy replenishment. A study by Baur, D.A., et al. (2016) explored how different carbohydrate sources, including modified starches, can be used to fuel endurance exercise, highlighting the role of starches in providing energy.
• Aids in Managing Glycogen Storage Disease (GSD). Uncooked cornstarch is a critical therapy for individuals with GSD, a genetic disorder that impairs the body's ability to release glucose from glycogen. The slow digestion of uncooked cornstarch provides a steady release of glucose, helping to prevent severe hypoglycemia, especially overnight. A study by Correia, C.E., et al. (2008) demonstrated the efficacy of a modified cornstarch in extending the duration of normoglycemia in patients with GSD type I.
• Serves as a Gluten-Free Alternative. Cornstarch is naturally gluten-free, making the product a safe and effective thickening agent in cooking and baking for individuals with celiac disease or non-celiac gluten sensitivity. This allows for the creation of appropriate textures in foods without the use of wheat, rye, or barley.

Cornstarch is a refined carbohydrate high in calories but lacking in significant nutrients, a profile that can present health concerns if consumed in large quantities. Potential issues associated with cornstarch consumption are listed in the following points.

• May Negatively Affect Heart Health. Diets high in refined carbohydrates and foods with a high glycemic index are linked to an increased risk of heart disease. Regular consumption of large amounts of cornstarch can contribute to elevated triglyceride and insulin levels. A scientific analysis cited by Sacks, F. M., et al. (2017) in "Dietary Fats and Cardiovascular Disease" found that diets rich in refined carbohydrates may be associated with a greater risk of coronary heart disease. An alternative with more fiber is whole wheat flour. A daily suggested amount for use as a thickener is one to two tablespoons (8-16 grams).
• Can Spike Blood Sugar Levels. Cornstarch has a high glycemic index, meaning the product is digested quickly and can cause a rapid increase in blood sugar levels. This effect can be particularly concerning for individuals with type 2 diabetes or those trying to manage blood sugar. The lack of fiber in cornstarch facilitates this rapid absorption. Research by Ludwig, D.S. (2002) in "The Glycemic Index: Physiological Mechanisms Relating to Obesity, Diabetes, and Cardiovascular Disease" explains how high-glycemic foods can lead to spikes in blood glucose. An alternative with a lower glycemic impact is arrowroot starch.
• Lacks Essential Nutrients. The refining process that creates cornstarch removes the fiber, protein, vitamins, and minerals found in the whole corn kernel. Apart from calories and carbohydrates, cornstarch offers very little nutritional value. Over-reliance on refined products like cornstarch in place of whole foods can contribute to a less nutrient-dense diet. A suggested serving size is one tablespoon to control calorie consumption while minimizing nutrient displacement.

No, cornstarch is not considered a healthy food because the product is a highly refined carbohydrate that lacks essential nutrients. The nutritional profile is almost exclusively carbohydrates, providing calories but negligible amounts of vitamins, minerals, protein, or fiber. Diets high in refined starches are associated with negative health outcomes. A review by Stanhope, K.L. (2016), "Sugar consumption, metabolic disease and obesity: The state of the controversy," discusses how high intake of refined carbohydrates can contribute to metabolic issues. While uncooked cornstarch has a specific therapeutic use for managing glycogen storage disease by providing a slow release of glucose, this is a medical application and not a general health benefit. For the general population, the high glycemic index of cooked cornstarch can lead to rapid spikes in blood sugar, which may negatively impact metabolic health over time.

Yes, cornstarch can be unhealthy when consumed in large quantities as a regular part of the diet. The product is a refined starch, meaning the processing strips away nearly all fiber, protein, and micronutrients, leaving behind empty calories. Diets rich in refined carbohydrates are linked to an increased risk of several chronic conditions. An analysis discussed in the journal The Lancet by Forouzanfar, M.H., et al. (2016) connects diets high in refined grains to a higher risk of metabolic syndrome, type 2 diabetes, and cardiovascular disease. Cornstarch has a high glycemic index, causing rapid spikes in blood sugar and insulin levels after consumption. Over time, these fluctuations can impair insulin sensitivity and contribute to metabolic dysregulation.

Yes, cornstarch weight gain can occur if the product is consumed in excess because cornstarch is a calorie-dense, refined carbohydrate. Foods with a high glycemic index, like cornstarch, are digested quickly, which can lead to a rapid return of hunger and potentially increased overall food intake. A study by Ludwig, D.S., et al. (1999) published in Pediatrics found that high-glycemic-index meals decreased satiety and increased subsequent food consumption in adolescent boys. The high calorie content and lack of fiber or protein in cornstarch mean the product does not promote a feeling of fullness, making overconsumption easier. A review by Mozaffarian, D., et al. (2011) in the New England Journal of Medicineidentified refined starches as one of the food categories most strongly associated with long-term weight gain.

The calorie content of cornstarch remains consistent across different types. The lowest and most common calorie count is 381 calories per 100 grams for both standard conventional cornstarch and Non-GMO/Organic cornstarch. This consistency exists because the organic or non-GMO certification refers to farming practices, not a change in the corn kernel's nutritional composition. The highest calorie count is found in some types of Modified Food Starch, which can have up to 395 calories per 100 grams. This minor increase is not due to a fundamental change in the starch but can result from specific processing methods that slightly alter the density or composition.

Yes, cornstarch is almost entirely composed of carbohydrates. A 100-gram serving of cornstarch contains 91.3 grams of carbohydrates, which accounts for nearly all of its caloric content. The refining process separates the starchy endosperm from the rest of the corn kernel, isolating the carbohydrate component and removing the protein, fat, and most of the fiber.

The history of cornstarch began in 1844 in Jersey City, New Jersey, where Thomas Kingsford, a superintendent at a wheat starch facility, developed the wet milling process to isolate the starchy endosperm from the corn kernel. This technique successfully separated the starch from other components of the corn. The resulting fine, white powder was initially sold for industrial uses, such as starching laundry. Kingsford began marketing cornstarch as a food item in the 1850s. The product's ability to form a clear, smooth, and stable gel when heated with liquid established cornstarch as a superior and more economical thickening agent compared to flour or arrowroot. The use of cornstarch became common in American kitchens for making puddings and gravies. The product's history is also deeply connected to Chinese-American cuisine, where cornstarch is the essential ingredient for the "velveting" technique and for creating the glossy, thick sauces in iconic dishes.