Masa Harina: The Corn Flour Behind Tortillas & Tamales

Masa harina is **corn flour made from nixtamalized corn**—corn soaked and cooked in an alkaline solution (limewater), then ground, dried, and powdered. This process unlocks nutrients like niacin and gives masa its distinctive flavor.

- **Calories:** ~365 - **Carbs:** ~75 g - **Protein:** ~8–9 g - **Fiber:** ~7 g - Good source of **magnesium**, **phosphorus**, and **B vitamins**

- Nixtamalization makes niacin **bioavailable**, preventing pellagra - **Naturally gluten-free**, suitable for many diets - Provides complex carbs + fiber for steady energy - Versatile base for many traditional dishes

- Not the same as regular cornmeal—cannot substitute 1:1 in most recipes - Must be mixed with water to form **masa dough** before cooking - Choose non-GMO or organic if preferred

- Mix with warm water to form **masa** for corn tortillas - Shape into **tamales**, **sopes**, **pupusas** - Use for thickening soups (like pozole) - Combine with spices for homemade **gorditas** or **empanadas**

Masa harina is the heart of traditional Latin American corn dishes—nutritious, flavorful, and versatile.