Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt
Whole food · Breakfast Cereals
Photo: Wikipedia
Instant plain corn grits are a quick-cooking, dehydrated porridge made from ground dried corn kernels. When prepared, they transform into a smooth, creamy, and mildly sweet porridge with a comforting, slightly grainy texture. Nutritionally, they are a low-calorie, high-carbohydrate base, providing quick energy with minimal fat and a touch of fiber.
Calorie split: 8% protein · 86% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love grits for their warm, comforting, and neutral corn flavor that acts as a perfect canvas for savory or sweet toppings. They are a beloved staple in Southern U.S. cuisine, symbolizing home cooking and hospitality.
⚠️ Watch-outs & how to enjoy it better
As a refined, high-glycemic carbohydrate, plain grits can cause rapid blood-sugar spikes, which is a concern for diabetics or those managing insulin resistance. To counteract this, always pair them with a source of protein (like eggs or cheese) and healthy fat (like avocado or butter) to slow digestion and stabilize blood sugar.
Key benefits
- Quick energy source from complex carbohydrates
- Very low in fat and naturally cholesterol-free
- Provides a small amount of dietary fiber
- Gluten-free grain option
- Simple, single-ingredient base for many meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'grits' is derived from the Old English 'grytt,' meaning coarse meal, and the dish has been a staple in the American South since colonial times, heavily influenced by Native American and West African cooking traditions.
Full nutrition (USDA data · scales with serving)
| Water | 81.2 g |
| Energy | 74.0 kcal |
| Energy | 309 kj |
| Protein | 1.6 g |
| Total lipid (fat) | 0.49 g |
| Ash | 0.76 g |
| Carbohydrate, by difference | 15.9 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 0.10 g |
| Sucrose | 0.10 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 15.4 g |
| Calcium, Ca | 64.0 mg |
| Iron, Fe | 6.7 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 14.0 mg |
| Potassium, K | 27.0 mg |
| Sodium, Na | 227 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.05 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.14 mg |
| Niacin | 1.7 mg |
| Pantothenic acid | 0.05 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 27.0 ug |
| Folic acid | 15.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 37.0 ug |
| Choline, total | 2.6 mg |
| Betaine | 0.20 mg |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.05 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.11 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 |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 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 | 0.07 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 | 0.08 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 | 0.08 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.19 g |
| PUFA 18:2 | 0.19 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 |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.05 g |
| Isoleucine | 0.06 g |
| Leucine | 0.23 g |
| Lysine | 0.03 g |
| Methionine | 0.03 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.05 g |
| Valine | 0.08 g |
| Arginine | 0.06 g |
| Histidine | 0.05 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.10 g |
| Glutamic acid | 0.34 g |
| Glycine | 0.05 g |
| Proline | 0.18 g |
| Serine | 0.07 g |
FAQ
What is the difference between grits and polenta?
Both are porridges made from ground corn, but grits are typically made from white corn and have a finer grind, while polenta is traditionally made from yellow corn and has a coarser, more granular texture.
Are instant grits less nutritious than stone-ground grits?
Yes. Instant grits are highly processed, removing the germ and hull, which reduces fiber, vitamins, and minerals. Stone-ground grits retain more of the whole kernel, offering better nutrition and a more complex, nutty flavor.
How can I make plain grits more flavorful without adding sodium?
Use low-sodium broth (chicken, vegetable) instead of water for cooking. Infuse the liquid with aromatics like a bay leaf, garlic clove, or a sprig of thyme, which you remove before serving.
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 0.74 kcal/g · 9% calories from protein · 1.1 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: 8.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.