Grits, instant, made with water, NS as to fat
Common food
Photo: Wikipedia
Instant grits are a quick-cooking, dehydrated corn porridge that transforms from a dry, granular mix into a smooth, creamy, and mildly sweet bowl with a comforting, starchy texture. Nutritionally, they are a light, low-calorie base, primarily providing quick-release carbohydrates for energy with a modest amount of fat and protein.
Calorie split: 6% protein · 65% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love instant grits for their unparalleled convenience and mild, comforting flavor that acts as a blank canvas. They are a beloved staple of Southern U.S. breakfast culture, evoking a sense of home and tradition.
⚠️ Watch-outs & how to enjoy it better
The primary downside is their high glycemic index, which can cause rapid blood-sugar spikes, and many commercial brands are very high in sodium. To counteract this, pair them with a source of protein (like eggs or sausage) and healthy fat (like avocado or cheese) to slow digestion, and choose low-sodium varieties or cook them with water instead of salty broth.
Key benefits
- Quick and convenient source of energy
- Low in calories per serving
- Naturally low in fat
- Can be easily fortified with vitamins and minerals
- Gluten-free by nature (if processed in a dedicated facility)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'grits' derives from the Old English 'grytt,' meaning coarse meal, and the dish has Native American roots, with hominy corn (nixtamalized corn) being the traditional base.
Full nutrition (USDA data · scales with serving)
| Water | 80.4 g |
| Energy | 85.0 kcal |
| Protein | 1.4 g |
| Total lipid (fat) | 2.9 g |
| Carbohydrate, by difference | 14.4 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.29 g |
| Calcium, Ca | 72.0 mg |
| Iron, Fe | 7.1 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 14.0 mg |
| Potassium, K | 26.0 mg |
| Sodium, Na | 228 mg |
| Zinc, Zn | 0.08 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 3.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 32.0 ug |
| Folic acid | 25.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 50.0 ug |
| Choline, total | 3.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 26.0 ug |
| Retinol | 25.0 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 0.56 g |
| SFA 18:0 | 0.22 g |
| Fatty acids, total monounsaturated | 0.72 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.68 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.56 g |
| PUFA 18:2 | 0.52 g |
| PUFA 18:3 | 0.04 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 | 5.0 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
What's the difference between instant and regular grits?
Instant grits are pre-cooked and dehydrated, requiring only boiling water and a short steep. Regular or stone-ground grits are raw cornmeal that requires a longer, simmering cooking time (20-45 minutes) for a creamier, more textured result.
Are grits gluten-free?
Pure corn grits are naturally gluten-free. However, always check the packaging for a certified gluten-free label, as cross-contamination can occur during processing in facilities that also handle wheat.
How can I make instant grits less bland?
Boost flavor by cooking them in broth instead of water, stirring in cheese, butter, hot sauce, or herbs. For a savory meal, top with sautéed vegetables, a fried egg, or leftover meat.
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 0.85 kcal/g · 6% 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: 8.77 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.