Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt
Whole food · Breakfast Cereals
Photo: Wikipedia
Enriched white corn grits are a smooth, creamy porridge made from degerminated corn, offering a mild, slightly sweet corn flavor and a comforting, velvety texture. They are a quick-cooking staple, providing a light yet satisfying base that absorbs flavors beautifully. Nutritionally, they are a low-fat, energy-dense source of carbohydrates, enriched with essential B vitamins and iron.
💚 Why it's loved
People love grits for their comforting, soul-warming simplicity and incredible versatility—they can be a blank slate for butter, cheese, or shrimp, or a sweet breakfast with sugar and cream. Their quick-cooking nature makes them a reliable, hearty staple for busy mornings or a soothing side dish.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate with a high glycemic index, grits can cause rapid blood sugar spikes, making them less ideal for diabetics without careful pairing. The enriched version is low in fiber, which can reduce satiety. To counteract this, pair grits with a protein (like eggs or shrimp) and a healthy fat (like avocado or olive oil) to slow digestion and stabilize blood sugar.
Key benefits
- Provides quick, easily digestible energy from complex carbohydrates.
- Enriched with iron and B vitamins like thiamin, niacin, and folic acid.
- Naturally low in fat and contains no cholesterol.
- A gluten-free grain option for those with celiac disease or gluten sensitivity.
- Serves as a versatile, neutral canvas for both sweet and savory dishes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'grits' derives from the Old English 'grytt,' meaning coarse meal, and the dish has been a staple in the American South since the colonial era, often called 'the caviar of the South' in reference to its humble origins and beloved status.
Full nutrition (scales with serving)
| Water | 82.9 g |
| Energy | 71.0 kcal |
| Energy | 298 kj |
| Protein | 1.7 g |
| Total lipid (fat) | 0.46 g |
| Ash | 0.15 g |
| Carbohydrate, by difference | 14.8 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.12 g |
| Sucrose | 0.12 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 14.3 g |
| Calcium, Ca | 1.0 mg |
| Iron, Fe | 0.57 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 20.0 mg |
| Potassium, K | 27.0 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 3.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.80 mg |
| Pantothenic acid | 0.05 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 28.0 ug |
| Folic acid | 14.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 2.6 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.03 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.10 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.04 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.15 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.06 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.05 g |
| Isoleucine | 0.06 g |
| Leucine | 0.21 g |
| Lysine | 0.03 g |
| Methionine | 0.04 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.07 g |
| Valine | 0.08 g |
| Arginine | 0.07 g |
| Histidine | 0.05 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.10 g |
| Glutamic acid | 0.33 g |
| Glycine | 0.05 g |
| Proline | 0.15 g |
| Serine | 0.08 g |
FAQ
What is the difference between regular and quick grits?
Regular grits are coarser and require longer cooking (20-30 minutes), while quick grits are pre-cooked and dehydrated into finer granules, cooking in just 5-7 minutes. They have a very similar nutritional profile.
Are grits gluten-free?
Yes, pure corn grits are naturally gluten-free. However, always check packaging for potential cross-contamination if you have celiac disease or severe gluten sensitivity.
How do I prevent grits from becoming lumpy?
Bring your water or milk to a boil first, then slowly whisk in the grits in a steady stream. Reduce heat to low, cover, and stir frequently, especially at the beginning, to ensure a smooth consistency.