Corn pone, baked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A traditional Southern dish, baked corn pone is a simple, rustic cornmeal bread, often oval-shaped, with a firm crust and a dense, savory interior. --- RECIPE --- Servings: 6-8 pones Prep Time: 15 minutes Ingredients: - 2 cups yellow cornmeal - 1 tsp salt - 1 1/2 cups boiling water - 2 tbsp melted butter or bacon grease (plus more for greasing) Instructions: 1. Preheat oven to 400°F (200°C). Grease a baking sheet or cast iron skillet. 2. In a large bowl, combine cornmeal and salt. 3. Carefully pour in the boiling water and stir until a thick batter forms. Let stand for 5 minutes. 4. Stir in the melted butter or bacon grease. 5. Using wet hands, shape the mixture into oval-shaped patties, about 3-4 inches long and 1 inch thick. 6. Place the pones on the prepared baking sheet or skillet. 7. Bake for 30-40 minutes, or until golden brown and crisp on the outside. 8. Serve warm.
Per 100g reference serving, Corn pone, baked provides 214 kcal of energy, 3.5g protein (7% of calories), 39.7g total carbohydrates (75% of calories, including 1.9g dietary fiber and 0.79g sugars), and 4.31g total fat (18% of calories).
Vitamins Profile in Corn pone, baked (Per 100g)
Track how Corn pone, baked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin A (RAE) | 5 µg | 0.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.27 mg | 1.8% DV |
| Vitamin K (Phylloquinone) | 1.8 µg | 1.5% DV |
| Vitamin B1 (Thiamin) | 0.218 mg | 18.2% DV |
| Vitamin B2 (Riboflavin) | 0.169 mg | 13% DV |
| Vitamin B3 (Niacin) | 2.2 mg | 13.8% DV |
| Vitamin B6 (Pyridoxine) | 0.081 mg | 4.8% DV |
| Total Folate (Vitamin B9) | 72 µg | 18% DV |
| Folate (Dietary Folate Equivalents) | 116 µg | 29% DV |
| Natural Food Folate | 10 µg | 2.5% DV |
| Choline | 4 mg | 0.7% DV |
| Beta-Carotene | 43 µg | 1.2% DV |
| Alpha-Carotene | 28 µg | 2.3% DV |
| Lutein + Zeaxanthin | 722 µg | 7.2% DV |
Minerals & Electrolytes in Corn pone, baked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.36 mg | 13.1% DV |
| Calcium (Ca) | 113 mg | 8.7% DV |
| Magnesium (Mg) | 17 mg | 4% DV |
| Potassium (K) | 71 mg | 1.5% DV |
| Zinc (Zn) | 0.33 mg | 3% DV |
| Selenium (Se) | 5.2 µg | 9.5% DV |
| Phosphorus (P) | 90 mg | 7.2% DV |
| Copper (Cu) | 0.043 mg | 4.8% DV |
| Sodium (Na) | 437 mg | 19% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.075 g | 4.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.3 g | 9.3% DV |
| Monounsaturated Fat (MUFA) | 1.61 g | 5.4% DV |
| Polyunsaturated Fat (PUFA) | 1.38 g | 6.9% DV |
| Saturated Fat (SFA) | 0.97 g | 4.9% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Corn pone, baked contains 214 calories (kcal), 3.5g of protein, 39.7g of carbohydrates (1.9g fiber, 0.79g total sugars), and 4.31g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Corn pone, baked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 1.64 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Corn pone, baked: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Corn pone, baked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.