Grits, regular or quick, made with water, NS as to fat
Common food
Photo: Wikipedia
Grits are a staple porridge made from ground corn, typically white corn, that cooks into a creamy, comforting dish with a mild, slightly sweet corn flavor and a soft, porridge-like texture. Nutritionally, they are a low-fat, carbohydrate-focused food that provides quick energy, though they are relatively low in protein and fiber. When made with water, they offer a simple, neutral base that readily absorbs the flavors of added ingredients like butter, cheese, or savory sauces.
Calorie split: 7% protein · 70% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love grits for their comforting, creamy texture and incredible versatility—they act as a blank canvas that soaks up the flavors of butter, cheese, shrimp, or gravy. In the American South, they are deeply tied to cultural identity, evoking home cooking and tradition from breakfast to dinner.
⚠️ Watch-outs & how to enjoy it better
Grits are high on the glycemic index, which can cause rapid blood-sugar spikes, making portion control important for those managing diabetes. They are also low in fiber and protein, so a meal centered solely on grits may not be very satiating. To counteract this, pair grits with protein (like eggs or shrimp) and healthy fats (like avocado or olive oil) to slow digestion and create a more balanced meal.
Key benefits
- Provides quick, easily digestible energy from complex carbohydrates
- Low in fat and naturally cholesterol-free
- Serves as a versatile, mild-flavored base for both sweet and savory dishes
- Gluten-free when made from pure corn, suitable for those with celiac disease
- Contains small amounts of iron and B vitamins like thiamine
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'grits' derives from the Old English 'grytt,' meaning coarse meal, and the dish has roots in Native American hominy corn preparation methods that predate European colonization.
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's the difference between regular and quick grits?
Regular grits are coarsely ground and take longer to cook (20-30 minutes), while quick grits are pre-cooked and dehydrated, cooking in just 5-7 minutes. Instant grits are even finer and cook in 1-2 minutes.
Are grits gluten-free?
Yes, pure corn grits are naturally gluten-free. However, always check labels for cross-contamination if you have celiac disease, as some facilities process wheat products.
How can I make grits creamier without adding a lot of fat?
Use a combination of water and low-fat milk or broth instead of just water. Cooking them longer over low heat also helps release more starch for a naturally creamy texture.
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.