Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🥣
Pap Calories
Traditional South African maize-meal porridge cooked with water
CALORIES
GI
POTASSIUM
FIBER
Pap Nutrition Facts
Selected: 100 g
80
KCAL / 100G
Carbs
17.1g
· 89%
Protein
1.5g
· 8%
Fat
0.3g
· 3%
Fiber
0.8g
Pap Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B2
0.02mg · 2% DV
B3
0.35mg · 2% DV
B5
0.08mg · 2% DV
Minerals
Phosphorus
32mg · 5% DV
Magnesium
12mg · 3% DV
Selenium
0.4µg · 1% DV
Potassium ⭐
28mg · 1% DV
Pap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pap 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 Pap Contain Allergens?
No known major allergens
Which Diets Is Pap Good For?
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
Pap Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
Foods Similar to Pap
Pap — Frequently Asked Questions
How can I stop corn porridge from becoming lumpy?
First whisk the cornmeal with a small amount of cold water to make a smooth slurry, then gradually pour it into the hot liquid while whisking. Gentle heat and regular stirring help keep the texture smooth.
Why does corn porridge stick to the bottom of the pan?
Its starch thickens as it heats, so it can catch easily on the base of the pan. Use a heavy-bottomed pan, cook over low heat, and stir more often as it thickens.
What goes well with corn porridge?
For a savoury meal, try eggs, cheese, yogurt, vegetables, beans, or fish. For a sweeter bowl, fruit, cinnamon, and nuts work well; adding a protein or fat source can make it more satisfying.
Is corn porridge better before or after a workout?
It can work before exercise as an easy-to-digest carbohydrate meal. After training, pair it with a protein food such as yogurt, milk, eggs, or tofu to support recovery.
Can corn porridge replace oatmeal?
Yes, both can be used as a warm breakfast or snack base. Corn porridge has a milder flavour and smoother, softer texture, while oats have a more distinct taste and chew.
Is corn porridge okay to eat at night?
A modest, simply prepared serving is unlikely to feel heavy for most people. If you experience reflux, avoid very large portions and rich, spicy toppings close to bedtime.
How long does cooked corn porridge keep in the fridge?
Cool it promptly and store it in a sealed container; it is best eaten within 3 to 4 days. Do not refrigerate leftovers that have been left at room temperature for a long time.
Can you freeze corn porridge?
Yes, although it may separate or become slightly grainy after thawing. Freeze it in individual portions, then reheat with a splash of water, milk, or a plant-based drink and whisk until smooth.
Does corn porridge need added sugar?
No. Cinnamon, vanilla, fruit, or a little nut butter can add flavour without relying on sugar, while savoury toppings such as herbs and cheese are another option. Adding sugar does not make the porridge more nutritious.
Who should be cautious with corn porridge?
People following a clinician-directed plan for blood sugar management should consider portion size and the foods eaten alongside it. Anyone with a corn allergy should avoid it.
Have another question about Pap?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.