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Traditional Brazilian corn-based food
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 37.2 g | 14% |
| Fiber | 2.5 g | 9% |
| 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 piece (medium) | 120 g | 216 kcal |
| 0.25 piece (quarter) | 30 g | 54 kcal |
| ½ piece (half) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 cup (chopped) | 140 g | 252 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 piece (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 216 calories in 1 piece (medium) (120 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.
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.
Medium
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
— 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
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.