Grits, with cheese, fat added
Common food
Photo: Wikipedia
Creamy, porridge-like cornmeal grits enriched with melted cheese and a touch of fat for a rich, savory flavor. The texture is smooth and comforting, with the cheese adding a salty, umami depth. Nutritionally, it provides a quick source of energy from carbs, with added fat and a modest protein boost from the cheese.
Calorie split: 13% protein · 42% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love it for its warm, comforting, and savory profile, often evoking Southern U.S. culinary traditions. It's a versatile side or main that pairs well with proteins like shrimp, sausage, or fried chicken.
⚠️ Watch-outs & how to enjoy it better
Can cause rapid blood-sugar spikes due to refined cornmeal and low fiber; those monitoring glucose should pair with protein or non-starchy vegetables. The added fat and cheese increase saturated fat and sodium, so portion control is key for heart health.
Key benefits
- Quick source of energy from carbohydrates
- Provides calcium and protein from added cheese
- Comfort food that can support calorie intake
- Versatile base for savory or sweet toppings
- Easy to digest for sensitive stomachs
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Grits were a staple food for Native American tribes like the Muscogee, who taught European settlers how to prepare hominy from corn.
Full nutrition (USDA data · scales with serving)
| Water | 79.1 g |
| Energy | 108 kcal |
| Protein | 3.6 g |
| Total lipid (fat) | 5.3 g |
| Carbohydrate, by difference | 11.4 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 0.12 g |
| Calcium, Ca | 79.0 mg |
| Iron, Fe | 0.42 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 64.0 mg |
| Potassium, K | 27.0 mg |
| Sodium, Na | 143 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 5.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.57 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 19.0 ug |
| Folic acid | 13.0 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 4.0 mg |
| Vitamin B-12 | 0.11 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 48.0 ug |
| Retinol | 48.0 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) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.7 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.41 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.49 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 13.0 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
Are grits gluten-free?
Yes, pure corn grits are naturally gluten-free, but always check labels for cross-contamination if highly sensitive.
What's the difference between grits and polenta?
Both are cornmeal porridges, but grits typically use hominy corn (nixtamalized) and are finer, while polenta often uses coarser-ground corn.
How can I make grits healthier?
Use low-fat cheese, add vegetables like spinach or tomatoes, and top with lean protein like grilled chicken or shrimp.
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 1.08 kcal/g · 13% calories from protein · 0.6 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: 5.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.