Grits, NFS
Common food
Photo: Wikipedia
Grits are a coarse cornmeal porridge, traditionally made from ground hominy, that cooks into a creamy, savory bowl with a subtle, earthy corn flavor and a comforting, slightly gritty texture. Nutritionally, they are a low-calorie, high-carb staple, providing quick energy with minimal fat and protein. Their simplicity makes them a blank canvas for both savory and sweet preparations.
Calorie split: 7% protein · 70% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love grits for their comforting, creamy texture and mild corn flavor that perfectly absorbs rich, savory additions like cheese, butter, and shrimp. They are a beloved cultural staple in the American South, representing home cooking and tradition.
⚠️ Watch-outs & how to enjoy it better
Grits are a high-glycemic carbohydrate that can cause rapid blood-sugar spikes, especially when refined. To counteract this, always pair them with a significant source of protein (like shrimp, eggs, or sausage) and healthy fat (like cheese or avocado) to slow digestion. Also, watch sodium levels in instant or pre-seasoned mixes.
Key benefits
- Low-calorie base for hearty meals
- Good source of complex carbohydrates for sustained energy
- Naturally gluten-free (when made from corn)
- Contains some fiber, aiding digestion
- Versatile for both savory and sweet dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'grits' comes from the Old English 'grytt,' meaning coarse meal, and the dish has been a staple in the American South since colonial times, with roots in Native American corn preparation techniques.
Full nutrition (USDA data · scales with serving)
| Water | 84.4 g |
| Energy | 71.0 kcal |
| Protein | 1.2 g |
| Total lipid (fat) | 1.8 g |
| Carbohydrate, by difference | 12.2 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 0.10 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.45 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 17.0 mg |
| Potassium, K | 21.0 mg |
| Sodium, Na | 81.0 mg |
| Zinc, Zn | 0.12 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 2.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.62 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 19.0 ug |
| Folic acid | 14.0 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 2.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 7.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.73 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 0.37 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.46 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.44 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.35 g |
| PUFA 18:3 | 0.03 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 | 3.0 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 is the difference between grits and polenta?
Both are cornmeal porridges, but grits are typically made from dent corn (hominy) and have a finer, more irregular grind, while polenta is traditionally made from yellow flint corn with a coarser, more uniform grind. In practice, they are often used interchangeably.
Are grits gluten-free?
Yes, pure corn grits are naturally gluten-free. However, cross-contamination can occur in processing, so those with celiac disease should look for certified gluten-free labels.
Why are my grits lumpy?
Lumps form when the cornmeal is added to hot liquid too quickly. To avoid this, slowly whisk the dry grits into a well of boiling water or milk, and continue stirring frequently as they cook.
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 0.71 kcal/g · 7% 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: 3.86 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.