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A soft, dense pale-yellow cake of ground corn sits inside an opened green corn husk, with a smooth, slightly moist surface and faint flecks of corn.

Pamonha Calories

Traditional Brazilian corn-based food

CALORIES · 100 G

180kcal

GI

62medium

POTASSIUM · 100 G

120mg

FIBER · 100 G

2.1g

Quick answer

1 piece (medium) of Pamonha (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 37.2 g of carbs, 4.2 g of protein, 6.2 g of fat and 2.5 g of fiber. Its 93.6 mg of Phosphorus covers 13% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.

Pamonha Nutrition Facts

Selected: 1 piece (medium) · 120 g

216

KCAL / 120G

Carbs

37.2g

· 14% DV

Protein

4.2g

· 8% DV

Fat

6.2g

· 8% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 8% · Fat 25%

Pamonha nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories216 kcal
Total fat6.2 g8%
Saturated fat1.44 g7%
Trans fat0 g
Sodium216 mg9%
Total carbohydrate37.2 g14%
Fiber2.5 g9%
Protein4.2 g8%

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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How Many Calories in 1 Medium Pamonha?

ServingAmountCalories
1 piece (medium)120 g216 kcal
0.25 piece (quarter)30 g54 kcal
½ piece (half)60 g108 kcal
1 piece (small)80 g144 kcal
100 g100 g180 kcal
1 cup (chopped)140 g252 kcal
1 serving (medium)150 g270 kcal
1 piece (large)180 g324 kcal
1 piece (jumbo)250 g450 kcal

Calculated from 180 calories per 100 g.

Frequently Asked Questions About Pamonha

What is Pamonha?

Pamonha is a Brazilian dish made from fresh corn pulp, traditionally wrapped in corn husks and cooked. It can be served as a sweet or savory preparation, with recipes varying by region and household.

How is Pamonha traditionally made?

Traditional Pamonha starts with grated or blended fresh corn, mixed with ingredients such as sugar or salt. The mixture is packed into corn husks, tied closed, and boiled or steamed until set.

What does Pamonha taste and feel like?

Pamonha tastes strongly of sweet corn, with sweetness or savory notes depending on the recipe. Its texture is soft and moist, ranging from tender and spoonable to firm enough to hold its shape.

Why is Pamonha wrapped in corn husks?

Corn husks act as a cooking wrapper that holds the loose corn mixture together while it cooks. They also make the portions easy to handle; diners usually unwrap the husk rather than eat it.

Is Pamonha sweet or savory?

Pamonha comes in both sweet and savory versions. Sweet recipes may include sugar, while savory ones often use salt and cheese; the style depends on local tradition and the cook’s recipe.

How is Pamonha different from Brazilian curau?

Pamonha is cooked as a portion inside a corn-husk wrapper, while curau is usually a thick corn cream served in a bowl. Both are traditional Brazilian corn dishes, but their textures and presentation differ.

When do people in Brazil eat Pamonha?

Pamonha is eaten throughout the year, but it is especially associated with Festa Junina, Brazil’s June festivities. It is commonly served alongside other regional corn-based foods during the celebrations.

Can you make Pamonha with frozen corn?

Yes, frozen corn can work when fresh corn is unavailable. Thaw it and drain excess liquid before blending; the result may be less fragrant and slightly different in texture from Pamonha made with fresh corn.

How should leftover Pamonha be stored?

Let cooked Pamonha cool, then refrigerate it in a covered container. For the best quality, eat it within a few days, and reheat it until the center is hot before serving.

Can you reheat Pamonha in its corn husk?

Yes, you can reheat Pamonha in its husk by steaming it until hot throughout. A microwave also works; cover the portion and heat it in short bursts so the corn mixture does not dry out.

Pamonha Vitamins & Minerals

Vitamins

B1

0.14mg · 12% DV

B3

1.56mg · 10% DV

Folate

33.6µg · 8% DV

B5

0.42mg · 8% DV

Minerals

Phosphorus

94mg · 13% DV

Manganese

0.22mg · 10% DV

Sodium

216mg · 9% DV

Copper

0.07mg · 8% DV

Potassium ⭐

144mg · 4% DV

Pamonha Glycemic Index

GLYCEMIC INDEX

62
Medium
0 Low5570100

GLYCEMIC LOAD

22.8
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pamonha

To burn the 216 calories in 1 piece (medium) (120 g):

🚶

53min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

29min

Cycling

🏊

25min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Pamonha?

Pamonha is a traditional Brazilian dish made from fresh corn kernels grated or blended into a soft mixture, often wrapped in corn husks and cooked. It can be sweet or savoury, and is especially associated with Festa Junina celebrations and the corn harvest. The texture is moist, tender and fairly dense, with a gentle fresh-corn flavour; sweet versions may include sugar, while savoury ones can contain cheese. In Brazil, it is commonly enjoyed warm as a snack or part of a meal. It is mainly a source of carbohydrates, with a modest amount of protein. For a less sweet option, choose a savoury or lightly sweetened version and pair it with a crisp salad.

How Nutritious Is Pamonha?

Nutrient density

Medium

42/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

38/ 100

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.

Is Pamonha Processed?

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.

Does Pamonha Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Pamonha Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Pamonha Fat Profile

SATURATED

1.44g

MONOUNSATURATED

1.8g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 42:1

Above the ideal 4:1 (42:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.