Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt
Whole food · Breakfast Cereals
Photo: Wikipedia
This is the classic, comforting bowl of yellow corn grits, cooked to a smooth, creamy porridge. Its flavor is subtly sweet and earthy, with a texture that can range from pleasantly coarse to silky smooth depending on the grind. Nutritionally, it's a light, low-fat source of quick energy from carbohydrates.
Calorie split: 8% protein · 87% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love its warm, mild flavor and comforting, hearty texture that serves as a perfect blank canvas. It's a beloved staple in Southern U.S. cuisine, cherished for its versatility from savory breakfasts to creamy side dishes.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate, it can cause rapid blood-sugar spikes, which is a consideration for those managing diabetes. To counteract this, pair it with protein and healthy fats like eggs, cheese, or grilled shrimp to slow digestion and create a more balanced meal.
Key benefits
- Low in fat and calories
- Good source of energy-providing carbohydrates
- Often enriched with iron and B vitamins like folate
- Naturally low in sugar
- Provides a small amount of dietary fiber
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'grits' comes from the Old English 'grytt,' meaning coarse meal, and the dish was a staple food for many Native American tribes long before European colonization.
Full nutrition (USDA data · scales with serving)
| Water | 84.4 g |
| Energy | 65.0 kcal |
| Energy | 273 kj |
| Protein | 1.2 g |
| Total lipid (fat) | 0.39 g |
| Ash | 0.15 g |
| Carbohydrate, by difference | 13.9 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 0.09 g |
| Sucrose | 0.09 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 1.0 mg |
| Iron, Fe | 0.57 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 14.0 mg |
| Potassium, K | 22.0 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 2.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.76 mg |
| Pantothenic acid | 0.04 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 27.0 ug |
| Folic acid | 14.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 37.0 ug |
| Choline, total | 2.4 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 | 197 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.06 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.08 mg |
| Tocotrienol, delta | 0.00 mg |
| 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 | 0.06 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 | 0.01 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 | 0.13 g |
| PUFA 18:2 | 0.13 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 | 0.05 g |
| Leucine | 0.17 g |
| Lysine | 0.04 g |
| Methionine | 0.03 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.06 g |
| Valine | 0.07 g |
| Arginine | 0.07 g |
| Histidine | 0.04 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.10 g |
| Glutamic acid | 0.27 g |
| Glycine | 0.06 g |
| Proline | 0.13 g |
| Serine | 0.07 g |
FAQ
What is the difference between grits and polenta?
They are very similar, both being porridges made from ground corn. The primary difference is traditional: grits are typically made from white or yellow hominy (corn treated with alkali), while polenta is traditionally made from yellow cornmeal. In practice, they are often used interchangeably.
Are grits gluten-free?
Yes, corn is naturally gluten-free. However, always check the packaging for a certified gluten-free label if you have celiac disease or severe sensitivity, as cross-contamination can occur during processing.
How do I make grits creamy, not lumpy?
Use the right ratio of liquid to grits (typically 4:1), bring your water or milk to a boil before slowly whisking in the grits, then reduce the heat to low, cover, and stir frequently to prevent clumping and sticking.
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 0.65 kcal/g · 8% calories from protein · 0.7 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: 0.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.