Cornbread — 196 kcal

Cornbread is a Southern institution that stretches back to the very foundations of American cooking — Native Americans were making corn-based breads long before European settlers arrived, and the tradition has been unbroken ever since. At 196 kcal per 100 g, it delivers 4 g of protein, 5 g of fat, 33 g of carbohydrates, and 2 g of fiber. The North-South cornbread divide is a genuine culinary fault line: Southern cornbread uses no sugar, no flour, and is baked in a screaming-hot cast iron skillet with bacon grease; Northern cornbread is sweeter, cakier, and uses a mix of cornmeal and flour. Both sides agree on one thing: cornbread straight from the oven, with butter melting into its golden crumb, is one of life's great simple pleasures. The 32 g of water gives it a tender but slightly crumbly texture.

What's Inside

Iron (2.2 mg, 12% DV) from the enriched cornmeal supports oxygen transport in the blood. Sodium (460 mg, 20% DV) is significant — from the baking powder, salt, and buttermilk — and the primary mineral to track if eating cornbread regularly. Phosphorus (130 mg, 19% DV) builds bone and powers cellular energy. Calcium (60 mg, 6% DV) from the buttermilk and baking powder provides modest bone support. Potassium (110 mg) contributes to cardiovascular function. Thiamin (0.2 mg, 17% DV) drives carbohydrate metabolism. Cornmeal retains lutein and zeaxanthin — yellow carotenoid pigments that protect the retina from blue light damage and may reduce the risk of age-related macular degeneration. The amount varies with the cornmeal's color: yellow cornmeal contains significantly more than white.

Getting It Right

The Southern method produces the crispiest, most flavorful cornbread: place a 10-inch cast iron skillet with 2 tablespoons of bacon grease (or butter) in the oven and preheat to 220°C (425°F). While the pan heats, mix 250 g stone-ground yellow cornmeal, 1 teaspoon each of salt and baking powder, 1/2 teaspoon baking soda, 1 egg, and 350 ml of buttermilk. When the skillet is smoking hot, swirl the melted fat, pour in the batter (it should sizzle violently), and bake for 20-25 minutes until the top is golden and the edges pull away from the sides. The hot skillet creates an incredible, crunchy bottom crust that is the hallmark of real Southern cornbread. Cut into wedges and serve with butter, honey, or alongside beans, greens, or chili. For crumbled cornbread stuffing, bake a day ahead and let it dry out before cubing. Leftover cornbread stales quickly — store tightly wrapped for 2 days or freeze for up to a month.