The starch in the kernels of the corn swells and takes on a uniquely gelatinous texture, which is most prominent when the hominy is eaten whole instead of ground. A half-cup of canned yellow hominy contains 58 calories, 2 grams of fiber, 276 milligrams sodium and about 1 gram each of protein and fat. A half cup of plain cooked hominy grits contains 76 calories, about 1½ grams of protein and 1 gram of fiber, and traces of sodium and fat. Nutritionally, it's pretty similar to corn. What makes it a better version of corn is the nixtamalization process which helps release more of its nutrients—niacin, or vitamin B3, gets separated from the corn so that it can be digested more easily. In its natural form, hominy can be suitable for a gluten-free diet.