Calories in Cornstarch: Nutrition Facts & Serving Sizes
Per 1 cup (128g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of cornstarch (128g) contains 487.7 calories with 0.4g of protein, 116.9g of carbs, and 0.1g of fat. Per 100g, cornstarch provides 381 calories and 91.3g of carbs. It contains essentially no protein, fat, fiber, or micronutrients. Sodium is only 9mg per 100g. Cornstarch is nearly pure starch, a refined carbohydrate with no sugar (0g per 100g). It is used primarily as a thickening agent in sauces, soups, gravies, and baking. Typical cooking use amounts to 1-2 tablespoons per recipe (about 8-16g), adding 30-61 calories. For macro tracking purposes, cornstarch adds primarily carbohydrate calories with no nutritional value beyond its energy content.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (128g) | 487.7 | 0.4g | 116.9g | 0.1g | 1.2g |
| 100g | 381 | 0.3g | 91.3g | 0.1g | 0.9g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 381 | 19% |
| Protein | 0.3g | 1% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 91.3g | 33% |
| Dietary Fiber | 0.9g | 3% |
| Sugars | 0g | |
| Sodium | 9mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 2mg | 0% |
| Iron | 0.5mg | 3% |
| Potassium | 3mg | 0% |
| Magnesium | 3mg | 1% |
| Phosphorus | 13mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 2.8mcg | 5% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cornstarch
Cornstarch serves primarily a functional cooking role rather than a nutritional one. At 381 calories per 100g from pure starch, it is essentially an empty calorie carbohydrate with no significant vitamins, minerals, protein, or fiber.
The practical benefit is its ability to thicken sauces, gravies, and soups at small quantities. A tablespoon of cornstarch (about 8g) adds just 30 calories while transforming the texture of a dish significantly. This is a worthwhile caloric trade-off in many cooking applications.
For athletes needing very fast-absorbing carbohydrates during endurance events, cornstarch (particularly modified corn starch or waxy maize starch) is sometimes used as a sports supplement ingredient due to its rapid gastric emptying properties. However, this is a specialized application rather than everyday nutrition.
For everyday macro tracking, cornstarch is just carbohydrate calories. If you are cooking homemade sauces, gravies, or Asian stir-fries, cornstarch is a practical thickener. Track it as pure carbs (about 7-8g per tablespoon) when logging meals.
Dietary Considerations
Cornstarch is naturally gluten-free when from pure corn sources, but may be processed in facilities with wheat. It is vegan. Not suitable for keto at 91.3g carbs per 100g. Not ideal for weight loss in large quantities but fine in cooking amounts (8-16g). Contains no significant allergens beyond corn. People with corn allergies should use arrowroot or tapioca starch as alternatives.
Daily Intake (100g)
100g of cornstarch provides 19% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cornstarch?
One cup of cornstarch (128g) contains about 488 calories. Per 100g, cornstarch has 381 calories. A tablespoon of cornstarch is about 8g and contains approximately 30 calories.
Is cornstarch gluten-free?
Pure cornstarch is naturally gluten-free since it comes from corn. However, cross-contamination during manufacturing is possible. If you have celiac disease, look for certified gluten-free cornstarch to be safe.
What can I substitute for cornstarch?
Common substitutes for cornstarch as a thickener include arrowroot powder (1:1 ratio), tapioca starch (1:1 ratio), potato starch (1:1 ratio), or all-purpose flour (use double the amount). Each has slightly different thickening properties and calorie content.
How many carbs are in cornstarch?
Cornstarch is nearly pure carbohydrate at 91.3g of carbs per 100g with zero fiber and zero sugar. A tablespoon (8g) contains about 7.3g of carbs. All the carbs are from refined starch.
Is cornstarch the same as corn flour?
No, cornstarch and corn flour are different. Cornstarch is made from only the starchy endosperm of the corn kernel and is a fine white powder. Corn flour is made from the whole kernel and has more protein, fiber, and nutrients. They have different culinary uses.
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