Masa harina, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
The finely ground corn flour, masa harina, when cooked, transforms into a soft, pliable dough, forming the heart of traditional Latin American dishes like tortillas and tamales.
Per 100g reference serving, Masa harina, cooked provides 97 kcal of energy, 2.26g protein (9% of calories), 20.5g total carbohydrates (82% of calories, including 1.7g dietary fiber and 0.43g sugars), and 0.99g total fat (9% of calories).
Vitamins Profile in Masa harina, cooked (Per 100g)
Track how Masa harina, cooked 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 E (Alpha-Tocopherol) | 0.03 mg | 0.2% DV |
| Vitamin B1 (Thiamin) | 0.182 mg | 15.2% DV |
| Vitamin B2 (Riboflavin) | 0.109 mg | 8.4% DV |
| Vitamin B3 (Niacin) | 1.39 mg | 8.7% DV |
| Vitamin B6 (Pyridoxine) | 0.114 mg | 6.7% DV |
| Total Folate (Vitamin B9) | 18 µg | 4.5% DV |
| Folate (Dietary Folate Equivalents) | 27 µg | 6.8% DV |
| Natural Food Folate | 5 µg | 1.2% DV |
| Choline | 2.2 mg | 0.4% DV |
| Lutein + Zeaxanthin | 1 µg | 0% DV |
Minerals & Electrolytes in Masa harina, cooked (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) | 1.33 mg | 7.4% DV |
| Calcium (Ca) | 44 mg | 3.4% DV |
| Magnesium (Mg) | 27 mg | 6.4% DV |
| Potassium (K) | 70 mg | 1.5% DV |
| Zinc (Zn) | 0.5 mg | 4.5% DV |
| Selenium (Se) | 2.8 µg | 5.1% DV |
| Phosphorus (P) | 62 mg | 5% DV |
| Copper (Cu) | 0.078 mg | 8.7% DV |
| Sodium (Na) | 283 mg | 12.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.014 g | 0.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.447 g | 3.2% DV |
| Monounsaturated Fat (MUFA) | 0.267 g | 0.9% DV |
| Polyunsaturated Fat (PUFA) | 0.461 g | 2.3% DV |
| Saturated Fat (SFA) | 0.142 g | 0.7% 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 Masa harina, cooked contains 97 calories (kcal), 2.26g of protein, 20.5g of carbohydrates (1.7g fiber, 0.43g total sugars), and 0.99g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Masa harina, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 0.657 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Masa harina, cooked: None of the Top 9 major allergens. 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 Masa harina, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.