My diet:

Polenta

No E-numberGrains & floursOrigin: Plant
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Every diet

VeganYes
Gluten-freeNo

Polenta is milled from corn, which is naturally gluten-free, but some brands add wheat or cross-contaminate.

HalalYes
KosherYes
KetoNo

A cup of cooked polenta has around 45 grams of carbohydrate.

Low-FODMAPDepends

A small portion is low FODMAP, a large serving is not.

The short answer
Polenta is cornmeal milled into a coarse grain, and it is safe, vegan and cheap. The one thing to check is whether it is made in a mill that also handles wheat, because corn itself is gluten-free but cross-contact is common.
Generally safe

Fine for most people at normal amounts.

E-numberNone
Comes fromPlant
What it doesGrains & flours
Glycemic index—
Daily limitNot set
Also calledPolenta, Instant polenta

Rules by country

🇺🇸 US FDANot evaluated as an additive
🇪🇺 European UnionNot evaluated as an additive
🇨🇦 Health CanadaNot evaluated as an additive
CaliforniaNo extra rules

Polenta is a milled grain and a food rather than an additive, so it has no E-number and none of the three regulators has evaluated it as an additive. Because it is corn, it is naturally free of gluten, but a product made in a facility that also handles wheat, or one that adds wheat starch for a smoother texture, has to say so on the label.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Quick-cooking polenta is pre-gelled, so it cooks in five minutes rather than forty, and it makes a smoother dish. The USDA figures for cooked corn grits, the closest thing it has to polenta, put a cup at about 32 grams of carbohydrate, 3 grams of protein and 2 grams of fiber. The yellow color comes from the carotenoids in the corn, and the whole-grain version keeps the bran, which is where most of the fiber sits.

Where it comes from: Milled from dried maize, and yellow or white depending on the variety. The name comes from the Italian and the word is now used for the cooked dish as much as for the dry grain, which is also called corn grits in North America.

Why it’s in food

  • A side dish with cheese
  • Boiled breakfast grain
  • Binding in fritters and croquettes
  • Base for cornmeal breads
  • Thickening sauces

Often found in

Polenta with cheeseFrittatasCornbreadArepasFried polenta

Also listed as: Polenta, Instant polenta, Polenta flour, Corn polenta

Health & gut impact

Carbohydrate loadConcern

A cup of cooked polenta carries roughly 32 grams of carbohydrate, which is a large share of a day's starch in a single bowl. Because the grain is milled fine it is digested quickly, so the same bowl with beans and vegetables sits better than the bowl on its own.

USDA FoodData Central, polenta

CarotenoidsBenefit

Yellow cornmeal is a meaningful source of lutein and zeaxanthin, the two carotenoids that concentrate in the eye. White cornmeal has far less of them, so the color of the grain is the clue to what is in the bowl.

USDA FoodData Central, polenta

Gluten and cross-contactUnder study

Corn has no gluten in it, so polenta suits most gluten-free diets. The risk is the mill, because many mills grind wheat and corn on shared equipment, and a gluten-free label requires either a dedicated facility or testing below 20 milligrams per kilogram.

NHS, coeliac disease

Whole grain or notUnder study

Instant polenta is usually a refined or partly de-germed corn, so it is closer to a starch than to a grain. The whole-grain version keeps the bran and the germ and brings fiber and a nuttier flavor with it.

USDA FoodData Central, polenta

What can I use instead?

Cornstarch

Ratio: Use a third of the volume and cook it in

Best for: Thickening a sauce

Rice flour

Ratio: Mix it into a patty or fritter at a third of the volume

Best for: Binding a gluten-free croquette

Buckwheat

Ratio: Cook it as a whole grain in place of the side

Best for: A grain with more fiber and protein

Related

More grains & flours:

BuckwheatBuckwheat is not wheat at all, and it is safe for celiac disease because it contains no gluten. It is high in rutin and magnesium, it is used for soba noodles and kasha, and in Europe it has to be labeled as such so it is not mistaken for a wheat product.Generally safeCouscousCouscous is rolled durum wheat semolina, so it is wheat in another shape and it contains gluten. It cooks in minutes and it is high in fructans, which puts it near the top of the low-FODMAP cut list.Generally safeDurum wheatDurum wheat is the hard wheat behind pasta, semolina and couscous, and it is safe as a whole grain. It contains gluten, so it is out for celiac disease, and it is a wheat grain like any other.Generally safeMilletMillet is a small-seeded grass, eaten as a porridge or as a rice substitute. It is naturally gluten-free, cheap, quick to cook and low FODMAP in a normal serving, and it holds onto its texture better than most grains when reheated.Generally safe

Common questions

Is polenta gluten-free?

The corn itself is, but not always the product. Many mills grind wheat and corn together, so a gluten-free shopper should look for a certified label rather than assume it from the ingredient list.

Is polenta a vegetable?

It is a grain. Yellow polenta is milled from dent corn, a maize variety with a yellow endosperm, and that yellow color is carotenoids rather than anything added.

What is the difference between polenta and cornmeal?

Not much. Polenta is the Italian name for cornmeal ground for the dish, and in North America the same thing is called corn grits. The difference is the grind: coarse grits for a creamy dish, fine cornmeal for cornbread.

Is polenta healthy?

It is a whole food when it is whole grain, and a starchy side when it is not. The carbohydrate load is high, so it is better eaten with vegetables and protein than on its own.

Is Polenta safe?

Generally safe (90/100). Polenta is a milled grain and a food rather than an additive, so it has no E-number and none of the three regulators has evaluated it as an additive. Because it is corn, it is naturally free of gluten, but a product made in a facility that also handles wheat, or one that adds wheat starch for a smoother texture, has to say so on the label.

Is Polenta gluten-free?

No. Polenta is milled from corn, which is naturally gluten-free, but some brands add wheat or cross-contaminate.

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Scientific sources & regulatory citations
  • USDA FoodData Central, polenta
  • NHS, coeliac disease