Cooked Polenta
Italy's famous warming country dish: a creamy golden porridge slow-cooked from yellow cornmeal with stock or milk and Parmesan. Because it is based on corn starch, cooked polenta has a medium-to-high glycemic index (≈68), so it needs to be balanced smartly with protein.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Keep your portion moderate, about half a cup cooked, and serve it as a hot base under slow-cooked meat or grilled mushrooms with tomato sauce to slow the absorption of the corn starch.
Best preparation methods
Cook it with stock and a little olive oil instead of lots of butter; you can also let it cool, cut it into slices and grill them for a crisp texture and moderate calories.
Important Nutritional Note
Polenta is naturally gluten-free and an excellent source of carotenoids and vitamin A; for people with diabetes, a moderate portion eaten with protein lets you enjoy it safely.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (120 g) |
|---|---|---|
| Calories | 70 kcal | 84 kcal |
| Protein | 1.6 g | 1.9 g |
| Carbohydrate | 15 g | 18 g |
| Available carbohydrate | 13.8 g | 16.6 g |
| Fat | 0.4 g | 0.5 g |
| Dietary fibre | 1.2 g | 1.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (35), it ranks 28 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Cooked Polenta good for weight loss?
It can fit a balanced plan with portion control: a 120 g portion gives 84 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Cooked Polenta affect blood sugar?
Its glycemic index is 68 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 120 g portion has a glycemic load of 11.3 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Cooked Polenta?
A typical 120 g portion of Cooked Polenta provides about 84 kcal, 1.9 g protein, 18 g carbohydrate, 0.5 g fat and 1.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.