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Traditional cornmeal porridge, low fat, moderate carbs, source of fiber and B vitamins
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Mamaliga (cornmeal porridge) (200 g) has 170 calories. That works out to 85 calories per 100 g. It contains 37 g of carbs, 4.2 g of protein, 0.8 g of fat and 3 g of fiber. Its 4 µg of Biotin covers 13% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 200 g
170
KCAL / 200G
Carbs
37g
· 13% DV
Protein
4.2g
· 8% DV
Fat
0.8g
· 1% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 10% · Fat 4%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 37 g | 13% |
| Fiber | 3 g | 11% |
| Protein | 4.2 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 170 kcal |
| 1 slice (thin) | 60 g | 51 kcal |
| 1 slice (thick) | 90 g | 77 kcal |
| 100 g | 100 g | 85 kcal |
| ½ cup (small) | 100 g | 85 kcal |
| 1 piece (medium) | 120 g | 102 kcal |
| 1 serving (medium) | 180 g | 153 kcal |
| 2 piece (large) | 240 g | 204 kcal |
| 1.5 cup (large) | 300 g | 255 kcal |
Calculated from 85 calories per 100 g.
Mamaliga is a traditional Romanian and Moldovan cornmeal porridge, usually cooked with water and salt. It can be served soft as a spoonable side or cooked until firm enough to cool and cut into slices.
Mamaliga is made by gradually whisking cornmeal into salted boiling water, then cooking it while stirring until thick. Add the cornmeal slowly to help prevent lumps, and adjust the texture with more water if needed.
Mamaliga is often served with cheese and sour cream, or alongside stews, meat, and fish. In Romanian and Moldovan meals, its mild corn flavor makes it a useful base for rich sauces and savory toppings.
Mamaliga and polenta are closely related cornmeal dishes, but they come from different culinary traditions. Mamaliga is associated with Romania and Moldova, while polenta is Italian; recipes, texture, and customary accompaniments can differ.
Mamaliga has a mild, slightly sweet corn flavor and a soft, grainy texture. Its taste is fairly neutral, so it takes well to salty cheese, creamy toppings, savory sauces, or the juices from a stew.
Yes, Mamaliga can be made with fine or coarse cornmeal, though the texture will differ. Fine cornmeal generally makes a smoother porridge, while coarser meal gives it more graininess; follow the package directions for cooking time.
To keep Mamaliga smooth, pour the cornmeal into boiling water gradually while whisking or stirring constantly. If a few lumps form, keep cooking and break them up against the side of the pot with your spoon.
Store leftover Mamaliga in a covered container in the refrigerator and use it within three to four days. Let it cool before covering, and discard it if it develops an unusual smell or visible mold.
Yes, reheat Mamaliga gently on the stovetop with a splash of water, stirring until warm and smooth. It firms up as it cools, so add liquid a little at a time until it reaches the texture you want.
Yes, chilled, firm Mamaliga can be cut into slices and pan-fried until browned on both sides. Let it cool and set first so the slices hold together, then serve them with cheese, eggs, or a savory main dish.
Vitamins
Biotin
4µg · 13% DV
B1
0.14mg · 12% DV
B3
1.4mg · 9% DV
B6
0.1mg · 6% DV
Minerals
Copper
0.06mg · 7% DV
Manganese
0.14mg · 6% DV
Phosphorus
36mg · 5% DV
Zinc
0.4mg · 4% DV
Potassium ⭐
60mg · 2% DV
Sodium
2mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 170 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Mamaliga is a traditional Romanian and Moldovan cornmeal porridge, made by simmering cornmeal in water, often with salt, until thick. It can be spoon-soft or allowed to set into a firmer mound, with a gently grainy texture. In its home region, it commonly accompanies cheese and sour cream, stews, grilled meat or fish; it may also take the place of bread at the table.
For English-speaking cooks elsewhere, it works as a simple side with roasted vegetables or a hearty stew. It is low in fat and mostly provides carbohydrates, with some fibre; a 100 g portion has 1.5 g of fibre. Add cheese or cream for a richer serving, or keep it lighter with vegetables and a little yogurt.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.12g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.