14 %
Thiamin is below the 15 % “source of” level in polenta, so no function line applies.
How many calories are in polenta?
204kcal
in a 300 g serving
68 kcal per 100 g.
Source: UK CoFID 2021, record 11-905, 4 analysed samples. Checked 5 October 2026.
1.2 gFat
5.7 gProtein
5.1 gFibre
14 %Daily thiamin
What’s in a 300 g serving
More than half of a serving is water. The rest is 45.6 g carbohydrate and 5.7 g protein.
- 1.2 gFat
- 5.7 gProtein
- 45.6 gCarbohydrate
- 5.1 gFibre
- 231 gWater
- 11.1 gMinerals and the rest
Below average for dishes
Polenta is 68 kcal per 100 g. The 603 dishes in this database average 180.
Polenta68
Dishes average180
Low in fat
0.4 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per serving1.2 g
Saturates, per serving0.15 g
Vitamins and minerals in polenta
One of the 17 recorded reach the “high in” level. Thiamin leads.
Only a trace
- Vitamin A
- Vitamin E
- Riboflavin
- Copper
- Selenium
- Iodine
None recorded
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 17 with amounts
Chloride2439 mg, 305 %
Thiamin (vitamin B1)0.15 mg, 14 %
Niacin (vitamin B3)1.5 mg, 9.4 %
Phosphorus60 mg, 8.6 %
Folate0.015 mg, 7.5 %
Pantothenic acid (vitamin B5)0.36 mg, 6 %
Magnesium21 mg, 5.6 %
Vitamin B60.06 mg, 4.3 %
Potassium81 mg, 4.1 %
Biotin0.0015 mg, 3 %
Zinc0.3 mg, 3 %
Manganese0.06 mg, 3 %
Iron0.39 mg, 2.8 %
Calcium18 mg, 2.3 %
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What polenta doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or selenium.
Vitamin D
0mgin polenta
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin polenta
Find it inCherries, West Indian2150 % per 100 g
Selenium
Tracein polenta
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Polenta against other dishes
Per 100 g, roe (cod, hard, raw) has the most thiamin in this comparison, followed by nut roast.
0.8mg
0.5mg
0.5mg
0.3mg
0.1mg
0.1mg
Roe, cod, hard, raw+0.7 mg
Nut roast+0.5 mg
Liver and bacon, fried+0.4 mg
Flan, spinach+0 mg
Polenta, hydrated, rawthis page
All values per 100 g, from the same dataset. Differences are against polenta.
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Questions about polenta
The questions people ask about polenta, answered from the dataset.
How many calories are in a portion of polenta?
A typical portion (300 g, one serving) gives 204 kcal. Per 100 g the figure is 68 kcal.
Is polenta high in chloride?
Yes. Polenta, hydrated, raw has 813 mg chloride per 100 g, 102 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does polenta have most of?
By share of the daily reference intake: chloride (813 mg, 102 %), thiamin (0.05 mg, 4.5 %) and niacin (0.5 mg, 3.1 %) per 100 g.
What counts as a portion of polenta?
This page uses 300 g, one serving, the usual UK portion for dishes. Every “per portion” figure is the per-100 g value scaled to that weight.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-905, Polenta, hydrated, raw, 4 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient survey of flours and grains, 2005. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Polenta). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most thiamin.
More dishes
- Lamb's heart casserole161 kcal
- Pie, apple, pastry top and bottom268 kcal
- Rice and black-eye beans, brown rice164 kcal
- Sweet and sour chicken, takeaway194 kcal
- Bhaji, potato and green pepper134 kcal
- Crumble, apple201 kcal
- All 603 dishes