Corn pone, fried: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Crispy on the outside and tender within, fried corn pone is a savory cornmeal patty, a Southern classic, often enjoyed with hearty meals. --- RECIPE --- Servings: 6-8 pones Prep Time: 15 minutes Ingredients: - 2 cups yellow cornmeal - 1 tsp salt - 1 1/2 cups boiling water - Vegetable oil or bacon grease for frying Instructions: 1. In a large bowl, combine cornmeal and salt. 2. Carefully pour in the boiling water and stir until a thick batter forms. Let stand for 5 minutes. 3. Using wet hands, shape the mixture into oval-shaped patties, about 3-4 inches long and 1 inch thick. 4. Heat about 1/2 inch of vegetable oil or bacon grease in a large skillet over medium-high heat. 5. Carefully place pones into the hot oil (do not overcrowd the pan). Fry for 3-5 minutes per side, or until golden brown and crisp. 6. Remove with a slotted spoon and place on a paper towel-lined plate to drain excess oil. 7. Serve warm.
Per 100g reference serving, Corn pone, fried provides 254 kcal of energy, 3.34g protein (5% of calories), 37.8g total carbohydrates (60% of calories, including 1.8g dietary fiber and 0.76g sugars), and 9.78g total fat (35% of calories).
Vitamins Profile in Corn pone, fried (Per 100g)
Track how Corn pone, fried 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) | 0.61 mg | 4.1% DV |
| Vitamin K (Phylloquinone) | 4.8 µg | 4% DV |
| Vitamin B1 (Thiamin) | 0.209 mg | 17.4% DV |
| Vitamin B2 (Riboflavin) | 0.161 mg | 12.4% DV |
| Vitamin B3 (Niacin) | 2.1 mg | 13.1% DV |
| Vitamin B6 (Pyridoxine) | 0.077 mg | 4.5% DV |
| Total Folate (Vitamin B9) | 69 µg | 17.2% DV |
| Folate (Dietary Folate Equivalents) | 110 µg | 27.5% DV |
| Natural Food Folate | 10 µg | 2.5% DV |
| Choline | 3.9 mg | 0.7% DV |
| Beta-Carotene | 41 µg | 1.1% DV |
| Alpha-Carotene | 27 µg | 2.2% DV |
| Lutein + Zeaxanthin | 688 µg | 6.9% DV |
Minerals & Electrolytes in Corn pone, fried (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) | 2.25 mg | 12.5% DV |
| Calcium (Ca) | 108 mg | 8.3% DV |
| Magnesium (Mg) | 16 mg | 3.8% DV |
| Potassium (K) | 68 mg | 1.4% DV |
| Zinc (Zn) | 0.31 mg | 2.8% DV |
| Selenium (Se) | 4.9 µg | 8.9% DV |
| Phosphorus (P) | 85 mg | 6.8% DV |
| Copper (Cu) | 0.041 mg | 4.6% DV |
| Sodium (Na) | 417 mg | 18.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.178 g | 11.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.73 g | 19.5% DV |
| Monounsaturated Fat (MUFA) | 3.87 g | 12.9% DV |
| Polyunsaturated Fat (PUFA) | 2.91 g | 14.5% DV |
| Saturated Fat (SFA) | 2.34 g | 11.7% 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, fried contains 254 calories (kcal), 3.34g of protein, 37.8g of carbohydrates (1.8g fiber, 0.76g total sugars), and 9.78g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Corn pone, fried has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 1.53 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Corn pone, fried: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Corn pone, fried by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.