Hominy is a type of corn that has undergone a process called nixtamalization. This process significantly increases the size of the corn kernels, improves their flavor and aroma, and boosts their nutritional value. Nixtamalization is an ancient practice originating in Mesoamerica where corn kernels are cooked and steeped in an alkaline solution such as limewater, washed, and then dried. Once dried, they can be ground into flour to make tortillas, made into grits, or added to soups and casseroles. Hominy has a mild, earthy, nutty, and sweet taste, and is most commonly sold either canned or dried.
Hominy is gluten-free as it is a corn product. However, many commercial brands process hominy with gluten-containing products so there could be the possibility of cross-contamination. The best gluten-free hominy alternatives include Juanita’s Mexican Style Hominy, Bob’s Red Mill Gluten-Free Yellow Corn Polenta, Yupik Organic Raw Chickpeas, Cascadian Farm Organic Sweet Corn, and Eden Organic Great Northern Beans.
In this article, we will go over how healthy hominy is, then we will look at some common brands of hominy and their nutritional information, and then we will review some gluten-free alternatives that you can try instead. Let’s get started!
Contents
Is Hominy Healthy?
Yes, hominy is healthy in its natural form. Unlike regular corn, hominy undergoes a process called nixtamalization. In a nutshell, this process involves cooking corn kernels with limewater, washing them at least twice, and then drying them. When corn kernels undergo this process, chemical changes occur which remarkably improve their nutritional value by making them more digestible, increasing calcium content, and promoting absorbability of niacin (vitamin B3) and iron.
Are There Any Drawbacks?
What makes commercially produced hominy not healthy are the chemical preservatives, high sodium content, and that they are most likely genetically modified. According to the FDA, 92% of corn planted in the United States is GMO.
Popular Brands of Hominy
La Preferida White Hominy – Canned
La Preferida hominy is produced in the United States and is gluten-free. It contains sodium bisulfite, which is a chemical preservative with possible questionable outcomes.
Ingredients:
- White Hominy
- Water
- Salt
- Sodium Bisulfite (added to promote color)
Nutrition Facts (per 1/2 cup):
- Calories: 80
- Calories from Fat: 9
- Total Fat: 1 g (1% DV)
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 324 mg (13% DV)
- Total Carbohydrate: 16 g (4% DV)
- Dietary Fiber: 5 g (19% DV)
- Sugars: 0 g
- Protein: 3 g
- Vitamin C: 4%
- Iron: 2%
Kroger White Hominy – Canned
Kroger hominy is grown and produced in the United States. It does not list any wheat allergens on the label. It does however contain the highest amount of sodium out of all the brands listed here and utilizes another chemical preservative sodium metabisulfite.
Ingredients:
- White Hominy
- Water
- Salt
- Sodium Metabisulfite (for color retention)
- Contains sulfur dioxide and sulfites, corn and its derivatives
Nutrition Facts (per ½ cup):
- Calories: 90
- Total Fat: 1 g (1.28% DV)
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 400 mg (17.39% DV)
- Total Carbohydrate: 19 g (6.91% DV)
- Dietary Fiber: 2 g (7.14% DV)
- Sugars: 1 g
- Protein: 2 g
- Calcium: 10 mg (0% DV)
- Iron: 0.7 mg (4% DV)
Teasdale Mexican Style Hominy – Canned
Teasdale white hominy does not contain sodium bisulfite and instead uses citric acid and hydrated lime, which are better ingredients as they are naturally found in citrus fruits. It is also lower in sodium compared to the canned brands above, so this is a better option. The label does not list any allergens such as gluten, so it is safe to say it is gluten-free.
Ingredients:
- White Hominy
- Prepared with water, salt, citric acid and hydrated lime to enhance flavor
Nutrition Facts (per ½ cup 124 g):
- Calories: 60
- Total Fat: 1 g (2% DV)
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 160 mg (7% DV)
- Total Carbohydrate: 10 g (4% DV)
- Dietary Fiber: 6 g (24% DV)
- Sugars: 4 g
- Protein: 2 g
- Vitamin A: 2%
- Vitamin C: 2%
- Calcium: 2%
- Iron: 4%
Goya Golden Hominy Corn – Dry
Goya hominy is not gluten-free as the label states it may contain wheat. It is also produced in the United States. It contains no sodium but is high in calories with high carbohydrate content.
Ingredients:
- Golden Hominy Corn
- May contain soybean and wheat
Nutrition Facts (per ¼ cup):
- Calories: 190
- Total Fat: 0.5 g (1% DV)
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 0 mg
- Total Carbohydrate: 40 g (15% DV)
- Dietary Fiber: 1 g (4% DV)
- Total Sugars: 1 g
- Protein: 4 g
- Potassium: 69 mg (2% DV)
Gluten-Free Hominy Alternatives
Hominy provides its own unique taste and texture in dishes, but since a lot of common brands use some unhealthy added ingredients, there are better options available. Check out the following gluten-free and healthy alternatives.
Juanita’s Mexican Style Hominy – Canned
Juanita’s hominy is made with no chemical preservatives, is gluten-free and contains a lower amount of sodium.
Ingredients:
- Hominy
- Water
- Salt
Nutrition Facts (per ½ cup):
- Calories: 90
- Total Fat: 1 g (1% DV)
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 160 mg (7% DV)
- Total Carbohydrate: 18 g (7% DV)
- Dietary Fiber: 2 g (7% DV)
- Total Sugars: 0 g
- Protein: 2 g
- Calcium: 22 mg (2% DV)
- Potassium: 24 mg (0% DV)
Bob’s Red Mill Gluten-Free Yellow Corn Polenta
Bob’s Red Mill corn polenta is produced in a dedicated gluten-free facility. It is a great substitute for hominy because it is also made out of corn and has a similar texture to ground hominy. It is Kosher and vegan as well.
Ingredients:
- Corn
Nutrition Facts (per 1/4 cup 40 g):
- Calories: 150
- Total Fat: 0.5 g (1% DV)
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 0 mg
- Total Carbohydrate: 32 g (12% DV)
- Dietary Fiber: 2 g (7% DV)
- Total Sugars: 0 g
- Protein: 3 g
- Potassium: 70 mg (2% DV)
Yupik Organic Raw Chickpeas
Yupik chickpeas are another great substitute for hominy because they can imitate the taste of hominy with their nutty and grainy taste. They may not offer the same chewy texture as hominy, but they work well in soups, stews, and casseroles. They are gluten-free, certified-organic, Kosher, non-GMO, sulfite-free, vegan, vegetarian, and low in sodium content.
Ingredients:
- Organic Chickpeas
Nutrition Facts (per ¼ cup 35 g):
- Calories: 130
- Total Fat: 2 g (3% DV)
- Saturated Fat: 0.2 g (1% DV)
- Cholesterol: 0 mg
- Sodium: 10 mg
- Total Carbohydrate: 22 g (8% DV)
- Dietary Fiber: 4 g (14% DV)
- Total Sugars: 4 g
- Protein: 7 g
- Calcium: 20 mg (2% DV)
- Iron: 2 mg (10% DV)
- Potassium: 250 mg (5% DV)
Cascadian Farm Organic Sweet Corn – Frozen
Although regular corn may provide a different texture than hominy in dishes, it will give a similar same taste. They are both corn after all. Cascadian Farm sweet corn is gluten-free, organic, and non-GMO, unlike most corn produced in the United States. No added chemical preservatives and low sodium content.
Ingredients:
- Organic Corn
Nutrition Facts (per ½ cup prepared):
- Calories: 100
- Total Fat: 0.5 g (1% DV)
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 0 mg
- Total Carbohydrate: 20 g (7% DV)
- Dietary Fiber: 2 g (7% DV)
- Total Sugar: 2 g
- Protein: 3 g
- Iron: 0.4 mg (2% DV)
- Potassium: 200 mg (4% DV)
Eden Organic Great Northern Beans – Canned
Eden Organic beans are gluten-free, with no chemical preservatives, low sodium content, and full of vitamins and nutrients. They are another great alternative to hominy because they provide a similar texture. They cook the same way as you would cook hominy, and they won’t turn mushy and soft when cooked in soups or stews. Adding onion or garlic together with the beans will add more flavor and aroma. They are GMO-free, Kosher, and organic.
Ingredients:
- Organic Great Northern Beans
- Water
- Kombu Seaweed
Nutrition Facts (per ½ cup 130 g):
- Calories: 110
- Calories from Fat: 10
- Total Fat: 1 g (2% DV)
- Saturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 45 mg (2% DV)
- Potassium: 270 mg (8% DV)
- Total Carbohydrate: 20 g (7% DV)
- Dietary Fiber: 8 g (32% DV)
- Sugars: 1 g
- Protein: 5 g (10% DV)
- Calcium: 8%
- Iron: 8%
- Thiamin (B1): 15%
- Riboflavin (B2): 4%
- Folate: 6%
- Phosphorus: 15%
- Magnesium: 10%
- Zinc: 15%
Final Thoughts
Hominy is a healthy gluten-free corn that is a delicious addition in many Mexican dishes. However, a lot of commercially produced hominy contains gluten from cross contamination, includes chemical preservatives, is high in sodium content, and most likely comes from genetically modified organisms.
The good news is that there are gluten-free alternatives you can try instead such as Juanita’s Mexican Style Hominy, Bob’s Red Mill Gluten-Free Yellow Corn Polenta, Yupik Organic Raw Chickpeas, Cascadian Farm Organic Sweet Corn, and Eden Organic Great Northern Beans. With these options, you can feel confident you are getting gluten-free products that are also healthy with no questionable and unwanted ingredients.
Related Questions
Is hominy paleo-friendly?
No, hominy is not paleo-friendly because it is a grain. Grains are to be avoided on a paleo diet because they are known to cause inflammation in the body. Also, the paleo diet emphasizes organic and non-GMO foods; however, most corn in the United States is genetically modified.
Is hominy keto-friendly?
No, hominy is not keto-friendly because it is a dried corn and is too high in carbohydrates to be used on a ketogenic diet.
Is hominy high in sugar?
No, hominy is not high in sugar, but it is high in carbohydrates. Your body breaks down carbohydrates and converts them into glucose (a type of sugar). If you are watching your sugar intake, it is important to know that your sugar levels will rise even if the sugar content is low but carbohydrates are high. Hominy may not be a good option if you are watching your sugar intake.