What are the Nutritional Facts about Grits?
December 21, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Grits are a corn-based food rich in carbohydrates and energy. Learn nutritional facts, health benefits, and how healthy grits really are.
Introduction
Grits are a popular dish made from ground corn (maize). They are commonly eaten in the Southern USA but are similar to Indian foods made from corn, like makki porridge. Grits are mainly an energy-giving food, rich in carbohydrates and low in fat. When prepared simply, grits can be part of a balanced diet.
In this article, you will learn the nutritional facts about grits, their health benefits, and who should eat them.
Nutritional Facts About Grits (Cooked, Plain – Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 70–75 kcal |
| Carbohydrates | 15 g |
| Dietary Fibre | 0.6 g |
| Protein | 1.5 g |
| Fat | 0.4 g |
| Sugar | 0.3 g |
| Iron | 0.5 mg |
| Magnesium | 12 mg |
| Phosphorus | 24 mg |
| Potassium | 17 mg |
| Folate (B9) | 3 mcg |
Values depend on whether grits are enriched or whole corn grits.
Types of Grits and Nutrition
1. Regular Grits
- Made from refined corn
- Lower fibre
- Quick energy source
2. Stone-Ground Grits
- Made from whole corn
- Higher fibre and minerals
- More nutritious option
3. Instant Grits
- Highly processed
- Lower nutrients
- Often high in sodium
Health Benefits of Eating Grits
1. Good Energy Source
- High in carbohydrates
- Ideal for active people
2. Naturally Gluten-Free
- Safe for people with gluten intolerance
- Good alternative to wheat-based foods
3. Low in Fat
- Suitable for low-fat diets
- Easy to digest
4. Supports Iron Intake (Enriched)
- Enriched grits provide iron and B vitamins
- Helpful in preventing deficiency
Limitations of Grits
- Low in protein
- Low in fibre (especially refined grits)
- Can raise blood sugar if eaten alone
Tip: Always pair grits with protein and fibre.
How to Make Grits Healthier
✔ Choose stone-ground or whole corn grits
✔ Add vegetables like spinach or beans
✔ Add protein (eggs, paneer, tofu)
✔ Cook with less butter and salt
❌ Avoid excess cheese and butter
❌ Avoid instant grits daily
How Much Grits Should You Eat?
- ½–1 cup cooked grits per serving
- Best eaten occasionally, not daily
Grits vs Oats Nutrition (Cooked – Per 100g)
| Nutrient | Grits | Oats |
|---|---|---|
| Calories | 72 kcal | 71 kcal |
| Carbohydrates | 15 g | 12 g |
| Fibre | 0.6 g | 1.7 g |
| Protein | 1.5 g | 2.5 g |
| Glycaemic Impact | Higher | Lower |
Are Grits Good for Diabetes?
- Grits have a high glycaemic index
- Not ideal when eaten alone
- Diabetics should eat small portions with protein and fibre
Final Thoughts
Grits are a simple, corn-based food that mainly provides energy. They are naturally gluten-free and low in fat but low in protein and fibre. Choosing whole or stone-ground grits and pairing them with nutritious foods makes them healthier.
Tip: Treat grits as an energy food, not a complete meal.