Is Cornstarch Gluten Free? Uses & Substitutes In 2024

If you are starting a gluten-free diet, then you may be wondering: is cornstarch gluten-free? The short answer is that yes, cornstarch is typically gluten-free. Cornstarch is made entirely from corn kernels. Since corn is a gluten-free grain, cornstarch is naturally gluten-free. 

Cornstarch can be used in all sorts of diets, whether you are trying to lose weight, manage celiac disease, or simply eat healthier. You may still be wondering, “Is modified cornstarch gluten-free?” The answer is yes! Modified cornstarch is still gluten-free and chemically modified, but no gluten is added. 

Keep reading to learn more about making sure your cornstarch is gluten-free, using cornstarch, and the best substitutes.

Cornstarch Nutrition Facts And Health Benefits

If you are wondering, “Is cornstarch bad for you?” you may want to learn about its nutritional qualities. According to the United States Department of Agriculture,^[1] 10 grams of cornstarch has the following nutritional value:

• 38 calories.
• 0 grams of fat.
• 0 grams of protein.
• 9.13 grams of carbohydrates.
• 0 grams of sugar.

As you can see, cornstarch is made up primarily of carbohydrates. This is because it is derived entirely from corn kernels. The starch is separated from the protein, fiber, and oil in whole corn kernels through a wet mill refining process.^[2] The starch can then be used for food products, household goods, and medicine.^[3]

Cornstarch is not a significant source of vitamins; thus, if you want to supplement your diet with vitamins, you should include a vitamin supplement in your daily routine. Even personalized multivitamins can help you fill the nutritional gaps in your diet. Remember that other supplements you take, such as fat burners, may also include vitamins.

Although cornstarch has many useful benefits, the lack of vitamins and other nutrients means that it does not offer many health benefits — except for special groups such as those with nonceliac gluten sensitivity or celiac disease. 

Keep in mind that you typically use about 10-20 grams of cornstarch at a time. Cornstarch is typically used in 1 or 2-tablespoon increments, with 1 tablespoon equalling about 8 grams. 

How To Make Sure Your Cornstarch Is Gluten-Free

Cornstarch is naturally gluten-free; however, cross-contamination can occur. Look for the term “gluten-free” on your cornstarch label. The Food and Drug Administration^[4] regulates this phrase to mean that the product has less than 20 parts per million of gluten. Thus, it is certified gluten-free. 

If you are following a gluten-free diet plan to treat celiac disease, then you need to be absolutely sure that your food meets these standards. So look for products labeled gluten-free.

Limiting gluten to 20 parts ppm is the industry standard because most people with celiac disease are able to tolerate this very small trace of gluten. If you are still concerned about these products, then you could get a handheld, portable gluten detection device.^[5] These devices can accurately verify the amount of gluten in a food sample. You place a small amount of the food in a capsule and then insert it into the gluten-detection device.

Ways To Use Cornstarch On A Gluten-Free Diet

There are many uses for cornstarch when eating a gluten-free diet. Cornstarch is typically used as a thickener and anticaking agent. If a sauce or gravy uses small amounts of flour as a thickening agent, then you can use half that amount of cornstarch as a gluten-free substitute.

Cornstarch absorbs moisture and thus can also be used to create a deliciously crispy exterior on your foods. For example, you can use cornstarch to make crispy tofu. First, press the excess water out of the tofu and cut the block into 1-inch cubes. Then, mix cornstarch with your favorite seasonings and use that mixture to coat the tofu. 

If you are trying to incorporate more vegetables into your diet, then you can also try this tactic with vegetables. After coating your tofu and vegetables in cornstarch and seasonings, you can simply bake them until crispy.

Cornstarch has many uses, and you may be surprised to learn how many packaged foods contain cornstarch. For example, some condiments, soups, protein powders, and protein bars use cornstarch as a thickener or anticaking agent. 

Best Substitutes For Cornstarch

The best substitute for cornstarch will depend on what purpose the cornstarch is serving. If the cornstarch is being used to thicken a heated sauce, then a tablespoon full of potato starch or all-purpose gluten-free flour is a useful substitute for cornstarch.

If you choose to use all-purpose gluten-free flour, then you may need to use more of the flour than the recommended amount of cornstarch. Start with the amount suggested in your recipe and add more as needed.

Another great substitute for cornstarch is arrowroot powder which is derived from an Indonesian tuber.^[6] This means that arrowroot powder is naturally gluten-free. Arrowroot powder thickens substances at a lower temperature than traditional flour and cornstarch. However, sometimes heating arrowroot powder can cause an unpleasant texture. 

Thus, arrowroot powder is best used if you are not heating the food. The nutritional content of arrowroot is also better than cornstarch because it is higher in fiber.^[7] That being said, arrowroot powder will not add the crispiness to food that cornstarch adds. If your recipe calls for cornstarch to add crispiness, then rice flour is a better substitute. 

Rice flour is naturally gluten-free. It is made from very fine powder from finely ground rice. Rice noodles are a common use of rice flour but can also be used for thickening sauces and soups.

The Bottom Line

If you are gluten-free, you do not need to be concerned if your recipe or gluten-free meal kit requires cornstarch. Cornstarch is a naturally gluten-free powder made from corn. It can be used to thicken sauces and add texture to food. If you do not have cornstarch available, you can use various substitutes such as all-purpose flour, arrowroot powder, or rice flour.

Frequently Asked Questions

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