Grits
Coarsely ground maize simmered to a porridge, a staple of the American South.
Nutrition per 100 g
Standardised to 100 g of grits, cooked for fair comparison. Typical serving: 150 g cooked — 90 kcal per 150 g serving.
| Nutrient | Per 100 g | Per serving (150 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 60 kcal | 90 kcal | 100 kcal |
| Protein | 1.3 g | 2 g | 2.2 g |
| Carbohydrate | 13.3 g | 20 g | 22.2 g |
| Fat | 0.2 g | 0.3 g | 0.3 g |
| Fibre | 0.7 g | 1 g | 1.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of grits, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (150 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.03 mg | 0.045 mg | <1% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.086 mg | 0.13 mg | 7% |
| Riboflavin | 0.058 mg | 0.087 mg | 4% |
| Niacin | 0.8 mg | 1.2 mg | 5% |
| Vitamin B6 | 0.046 mg | 0.069 mg | 3% |
| Folate | 38 µg | 57 µg | 10% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.046 mg | 0.069 mg | <1% |
| Choline | 2.6 mg | 3.9 mg | <1% |
| Minerals | |||
| Calcium | 1 mg | 1.5 mg | <1% |
| Iron | 0.57 mg | 0.85 mg | 3% |
| Magnesium | 7 mg | 10.5 mg | 2% |
| Phosphorus | 20 mg | 30 mg | 2% |
| Potassium | 27 mg | 40.5 mg | <1% |
| Sodium | 2 mg | 3 mg | <1% |
| Zinc | 0.18 mg | 0.27 mg | 2% |
| Selenium | 3.1 µg | 4.7 µg | 6% |
| Copper | 0 mg | 0 mg | 0% |
| Manganese | 0.037 mg | 0.056 mg | 2% |
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat grits?
- Gluten-free and very inexpensive.
- Enriched varieties supply added B vitamins and iron.
How to include it
- Cook in milk or stock, then top with egg and greens.
- Stir through beans for a fuller meal.
Things to consider
- Low protein and fibre on their own.
- Cheese and butter versions change the profile substantially.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Polenta, cooked
Cooked cornmeal, naturally gluten-free and a northern Italian staple.
- kcal
- 85
- protein
- 2 g
- fibre
- 1.2 g
per 100 g · Typical serving: 100 g cooked
Cornmeal, dry
Ground dried maize used for breads, porridges and coatings worldwide.
- kcal
- 364
- protein
- 8.2 g
- fibre
- 7.2 g
per 100 g · Typical serving: 50 g dry
Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
- 380
- protein
- 13.4 g
- fibre
- 10 g
per 100 g · Typical serving: 50 g dry
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.