Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt
Whole food · Breakfast Cereals
Photo: Wikipedia
This is the comforting, starchy backbone of Southern breakfasts and a staple across many cultures. Cooked white corn grits have a mild, earthy corn flavor and a smooth, creamy, or slightly coarse texture depending on how finely they're ground. Nutritionally, they are a low-fat, low-calorie source of quick energy from carbohydrates.
Calorie split: 10% protein · 84% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love grits for their mild, comforting flavor and incredibly versatile texture, which can be creamy, cheesy, or savory. They are a beloved cultural staple in the American South, often tied to tradition and family meals.
⚠️ Watch-outs & how to enjoy it better
The primary caution is their high glycemic index, which can cause rapid blood sugar spikes, making portion control important for those managing diabetes. The added salt in many recipes also contributes to sodium intake. To counteract this, pair grits with protein and healthy fats (like eggs, cheese, or shrimp) to slow digestion, and use low-sodium broth or seasonings.
Key benefits
- Provides quick-release energy from complex carbohydrates.
- Very low in fat and naturally cholesterol-free.
- Often enriched with iron and B vitamins like folate.
- A simple, digestible food suitable for many dietary needs.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'grits' comes from the Old English word 'grytt,' meaning coarse meal, and the dish was a common ration for soldiers during the American Revolutionary War.
Full nutrition (USDA data · 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 |
| 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 | 223 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 3.1 ug |
| Fluoride, F | 56.0 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 |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 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 16:0 | 0.06 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 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 20:4 | 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 grits and polenta?
They are very similar, both being dishes of boiled cornmeal. The primary difference is the type of corn used: grits are traditionally made from hominy (alkali-treated corn), while polenta is typically made from yellow cornmeal. Texture and regional tradition also play a role.
Are grits gluten-free?
Yes, pure corn grits are naturally gluten-free. However, always check labels for potential cross-contamination if you have celiac disease, as they are sometimes processed in facilities that handle wheat.
How do I get creamy grits instead of lumpy ones?
Use a whisk, not a spoon, when stirring the grits into the boiling water. Add the grits in a slow, steady stream while whisking constantly. Then, reduce the heat to low, cover, and stir occasionally.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.71 kcal/g · 10% calories from protein · 0.8 g fiber · 0.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 8.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.