Grits, regular or quick, made with water, no added fat
Common food
Photo: Wikipedia
Grits are a simple, creamy porridge made from ground corn kernels, cooked with water to a smooth, slightly grainy texture. Their mild, neutral flavor acts as a blank canvas, making them a comforting base for both savory and sweet toppings. Nutritionally, they are a low-calorie, low-fat source of carbohydrates, providing quick energy.
Calorie split: 8% protein · 87% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love grits for their comforting, mild flavor and incredibly versatile texture, which can range from smooth and creamy to slightly toothsome. They are a beloved staple in Southern U.S. cuisine, serving as a traditional, hearty breakfast or a soothing side dish.
⚠️ Watch-outs & how to enjoy it better
Plain grits have a high glycemic index, which can cause rapid blood-sugar spikes, so individuals managing diabetes should be cautious. To counteract this, always pair them with a source of protein (like eggs or cheese) and healthy fat (like avocado or nuts) to slow digestion. Using stone-ground or whole-grain varieties also helps.
Key benefits
- Low in calories and fat
- Good source of quick-release energy
- Naturally gluten-free
- Versatile base for many dishes
- Contains small amounts of fiber and iron
🍽️ 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 tracing back to Native American hominy.
Full nutrition (USDA data · scales with serving)
| Water | 85.8 g |
| Energy | 58.0 kcal |
| Protein | 1.2 g |
| Total lipid (fat) | 0.28 g |
| Carbohydrate, by difference | 12.4 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 0.09 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 17.0 mg |
| Potassium, K | 21.0 mg |
| Sodium, Na | 70.0 mg |
| Zinc, Zn | 0.12 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 2.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.63 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 19.0 ug |
| Folic acid | 14.0 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 2.3 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) | 0.03 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 | 0.05 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 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.05 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.14 g |
| PUFA 18:2 | 0.13 g |
| PUFA 18:3 | 0.00 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
What is the difference between regular and quick grits?
Regular grits are coarsely ground and require longer cooking (20-45 minutes), while quick grits are pre-cooked and dehydrated, cooking in just 5-7 minutes. Quick grits have a smoother, more uniform texture.
Are grits gluten-free?
Yes, pure corn grits are naturally gluten-free. However, always check packaging for potential cross-contamination if you have celiac disease.
How do I prevent lumps when cooking grits?
Bring your water to a boil first, then slowly whisk in the grits in a steady stream. Reduce heat to low, cover, and stir frequently with a whisk or wooden spoon to prevent clumping.
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 0.58 kcal/g · 8% 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: 3.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.