Grits, instant, made with water, no added fat
Common food
Photo: Wikipedia
Instant grits are a quick-cooking, porridge-like dish made from dehydrated corn kernels, offering a smooth, slightly creamy texture with a mild, earthy corn flavor. Nutritionally, they are a low-calorie, low-fat carbohydrate source, providing a quick energy boost with minimal protein and fat.
Calorie split: 8% protein · 87% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love instant grits for their comforting, warm texture and neutral flavor that acts as a blank canvas for both sweet and savory toppings. They are a beloved staple in Southern U.S. cuisine, often associated with home cooking and quick, satisfying meals.
⚠️ Watch-outs & how to enjoy it better
The primary downside is their high glycemic index, which can cause rapid blood-sugar spikes, making them a less ideal choice for those managing diabetes or seeking sustained energy. To counteract this, pair them with a source of protein (like an egg) or healthy fat (like avocado or nuts) and consider adding fiber-rich vegetables.
Key benefits
- Very low in calories and fat.
- Provides quick-release energy from carbohydrates.
- Naturally low in sugar.
- Gluten-free when made from pure corn.
- Convenient and fast to prepare.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'grits' derives from the Old English word 'grytt,' meaning coarse meal, and hominy grits are made from corn that has been treated with an alkali in a process called nixtamalization, which originated with Indigenous peoples of the Americas.
Full nutrition (USDA data · scales with serving)
| Water | 82.4 g |
| Energy | 65.0 kcal |
| Protein | 1.4 g |
| Total lipid (fat) | 0.40 g |
| Carbohydrate, by difference | 14.8 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.29 g |
| Calcium, Ca | 74.0 mg |
| Iron, Fe | 7.3 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 14.0 mg |
| Potassium, K | 26.0 mg |
| Sodium, Na | 215 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 3.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.33 mg |
| Riboflavin | 0.13 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 33.0 ug |
| Folic acid | 25.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 51.0 ug |
| Choline, total | 2.7 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| 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 | 0.01 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.18 g |
| PUFA 18:2 | 0.18 g |
| PUFA 18:3 | 0.01 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)
Estimated from Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt — USDA does not publish this profile for Grits.
| 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
Are grits and polenta the same thing?
They are very similar, both being corn porridges. The key difference is the type of corn: grits are traditionally made from hominy (alkali-treated corn), while polenta is made from yellow cornmeal. Grits are typically white and have a finer texture.
Why are my instant grits lumpy?
Lumps form when the hot water is added too quickly or without stirring. To avoid this, slowly whisk the grits into a steady stream of boiling water, then reduce the heat and stir frequently while cooking.
Can I make instant grits with milk instead of water?
Yes, using milk (dairy or plant-based) will create a much richer, creamier, and more flavorful result. It also adds protein and fat, which can help lower the overall glycemic impact of the meal.
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 · 0.8 g fiber · 0.3 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: 8.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.