Cereals, QUAKER, hominy grits, white, regular, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
Quaker hominy grits are a coarse, stone-ground corn product made from nixtamalized white corn, giving them a distinct, slightly earthy aroma and a creamy, porridge-like texture when cooked. They are a nutritional powerhouse of complex carbohydrates, providing a steady energy release with minimal fat. A 100g dry serving packs nearly 80g of carbs, making them a substantial, filling base for savory meals.
Calorie split: 10% protein · 86% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love grits for their comforting, creamy texture and their incredible versatility as a blank canvas for bold flavors—from sharp cheddar and butter to spicy shrimp and rich gravy. They are a beloved staple of Southern U.S. cuisine, evoking a sense of tradition and home cooking.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can cause significant blood-sugar spikes if eaten alone, which is a concern for diabetics or those managing insulin resistance. To counteract this, always pair grits with a source of protein (like eggs, cheese, or shrimp) and healthy fat (like butter or avocado) to slow digestion and stabilize blood sugar. Also, be mindful of portion sizes and opt for savory preparations over sugary ones.
Key benefits
- Excellent source of complex carbohydrates for sustained energy
- Very low in fat (1.6g per 100g dry)
- Nixtamalization increases niacin (Vitamin B3) bioavailability
- Provides a small amount of plant-based protein (8.8g per 100g)
- Naturally low in sugar (0.64g per 100g)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Hominy grits are made from corn that has been nixtamalized—a process of soaking in an alkaline solution (like lime water)—which not only softens the hull but also unlocks the vitamin niacin, preventing the deficiency disease pellagra that plagued populations relying on untreated corn.
Full nutrition (USDA data · scales with serving)
| Water | 10.0 g |
| Energy | 361 kcal |
| Energy | 1510 kj |
| Protein | 8.8 g |
| Total lipid (fat) | 1.6 g |
| Ash | 0.41 g |
| Carbohydrate, by difference | 79.2 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 0.64 g |
| Calcium, Ca | 2.0 mg |
| Iron, Fe | 4.4 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 73.0 mg |
| Potassium, K | 137 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.41 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.61 mg |
| Riboflavin | 0.36 mg |
| Niacin | 5.3 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 205 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Vitamin A, IU | 3.0 iu |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.15 g |
| Fatty acids, total monounsaturated | 0.30 g |
| Fatty acids, total polyunsaturated | 0.52 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereals.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
What is the difference between hominy grits and regular corn grits?
Hominy grits are made from corn kernels that have been nixtamalized (treated with an alkali), which removes the hull and germ, giving them a distinctive flavor, aroma, and nutritional profile (like increased niacin). Regular corn grits are simply ground from dried corn without this treatment.
Are grits gluten-free?
Yes, pure corn grits are naturally gluten-free. However, cross-contamination is possible, so those with celiac disease should look for certified gluten-free brands.
Why are my grits lumpy?
Lumps form when the cornmeal is added too quickly to hot liquid. To prevent this, slowly whisk the dry grits into a steady stream of boiling water or broth, then reduce heat and stir frequently while cooking.
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 3.61 kcal/g · 10% calories from protein · 1.6 g fiber · 0.6 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.