Are Grits High in Calories | Nutritional Breakdown

Grits are not inherently high in calories, with a cup of plain, cooked grits containing around 150 calories, making them a moderate option that can be part of a balanced diet.

Are Grits High in Calories? | Understanding Caloric Content

Grits, a staple in Southern cuisine, are made from ground corn and can be served in various ways, from savory to sweet. Whether you’re watching your calorie intake or aiming for a more nutritious diet, understanding the calorie content and nutritional benefits of grits is crucial. A cup of cooked, plain grits contains about 150 calories, but this number can increase significantly depending on how they are prepared and the toppings added.

Basic Caloric and Nutritional Profile of Grits

Plain grits are relatively low in calories and fat, making them a versatile base for meals. Here’s the breakdown for a one-cup serving of cooked grits (without added butter, cheese, or sugar):

  • Calories: 150
  • Protein: 3.5 grams
  • Fat: 0.5 grams
  • Carbohydrates: 31 grams
  • Fiber: 2 grams

Grits are mainly composed of carbohydrates, with minimal protein and fat. They also contain small amounts of essential vitamins and minerals, such as iron and B vitamins, but these values can vary based on the type of corn used and the preparation method.

Impact of Preparation Methods on Calories

The way you prepare grits can significantly influence their calorie content. Here’s how common preparation methods and toppings affect the caloric value:

  1. Plain Boiled Grits: Cooking grits in water without any additional ingredients keeps them at 150 calories per cup. This is the healthiest and lowest-calorie preparation method.
  2. Grits with Butter: Adding a tablespoon of butter increases the calorie count by 100 calories, making a serving about 250 calories.
  3. Cheese Grits: Adding shredded cheese can raise the calorie content to 300 or more, depending on the amount and type of cheese used.
  4. Creamy Grits: Cooking grits in milk or cream instead of water can double the calorie content, with a cup easily reaching 350 calories or higher.

Insightful Table: Caloric Differences Based on Additions

Preparation Method

Calories per Cup

Additional Notes

Plain Boiled (in Water)

150

Minimal fat and no added sugar

With Butter (1 tbsp)

250

Adds fat and 11 grams of saturated fat

With Cheese (1/4 cup shredded)

300

High in fat and sodium, but more flavorful

Cooked in Whole Milk

220

Adds creaminess and 8 grams of fat

Loaded Grits (bacon, cheese)

400+

Calorie-dense, high in saturated fat and sodium

Health Benefits of Eating Grits

Despite being a carb-heavy dish, grits have several nutritional benefits:

  1. Source of Iron: Grits provide a good amount of iron, which is essential for transporting oxygen in the blood and supporting immune function.
  2. B Vitamins: Enriched grits are fortified with B vitamins, such as niacin and folate, which are crucial for energy metabolism and cell growth.
  3. Gluten-Free: Made from corn, grits are naturally gluten-free, making them a suitable option for those with gluten intolerance or celiac disease.

Grits vs. Other Carbohydrate Sources

When considering grits as a carbohydrate source, it’s helpful to compare them to other common options like oatmeal, rice, and potatoes. Here’s how they stack up:

Food Item

Calories per Cup

Carbs (grams)

Protein (grams)

Fat (grams)

Plain Grits (cooked)

150

31

3.5

0.5

Oatmeal (cooked)

154

27

6

3

White Rice (cooked)

205

45

4

0.5

Mashed Potatoes (plain)

200

36

4

2

This comparison shows that grits are a moderate-calorie, low-fat option with fewer calories than rice or mashed potatoes but slightly more than oatmeal.

How Grits Fit into Different Diets

Grits can be included in various diets, from low-fat to gluten-free plans. However, they may not be suitable for low-carb or ketogenic diets due to their high carbohydrate content. Here’s how they fit into some common dietary patterns:

  1. Low-Fat Diets: Perfectly compatible, especially when prepared without butter or cheese.
  2. High-Protein Diets: Grits are low in protein, so they should be paired with protein-rich foods like eggs or lean meats.
  3. Weight Loss Diets: Grits can be part of a weight loss plan if portion sizes are controlled and high-calorie toppings are minimized.

Ways to Make Grits More Nutritious

While grits are naturally low in calories, they can be nutritionally enhanced with healthy toppings and sides:

  • Add Vegetables: Sautéed spinach, tomatoes, or bell peppers add vitamins and fiber.
  • Incorporate Lean Protein: Top with a poached egg or grilled shrimp to increase protein intake.
  • Use Plant-Based Milks: Unsweetened almond or oat milk can add creaminess with fewer calories than whole milk.

Insightful Table: Nutritional Boosters for Grits

Topping/Addition

Nutritional Benefit

Calorie Impact

Sautéed Spinach

Rich in iron and vitamin K

Adds 20-30 calories per serving

Poached Egg

High-quality protein and choline

Adds 70 calories per egg

Grilled Shrimp

Low-fat protein source

Adds 80-100 calories per 3 ounces

Chopped Tomatoes

High in vitamin C and antioxidants

Adds 10 calories per 1/2 cup

Nutritional Yeast

Adds a cheesy flavor and B12 vitamin

Adds 20 calories per tablespoon

FAQs – Are Grits High in Calories

Are grits a good option for weight loss?

Yes, grits can be a good option for weight loss if prepared healthily. Plain grits are relatively low in calories, with about 150 calories per cup. Avoid high-calorie toppings like butter, cheese, and cream, and instead pair them with vegetables and lean proteins to keep your meal nutritious and satisfying.

Are grits healthier than oatmeal?

Grits and oatmeal both have nutritional benefits, but oatmeal is higher in fiber and protein, making it more filling and beneficial for heart health. Grits are lower in calories and fat but contain fewer essential nutrients compared to oatmeal. The healthier choice depends on your dietary needs and preferences.

Can grits be part of a low-carb diet?

Grits are not suitable for a strict low-carb or ketogenic diet because they are high in carbohydrates, with 31 grams per cup. If you’re following a low-carb diet, it’s better to opt for alternative options like cauliflower rice or shirataki noodles.

Are grits high in sugar?

Plain grits are not high in sugar; they contain minimal natural sugars and no added sugar. However, sweetened versions or recipes that include sugar or syrup can significantly increase the sugar content. Always opt for plain grits and control the amount of sweetener you add.

How can I make grits taste good without adding too many calories?

You can enhance the flavor of grits without adding many calories by using herbs, spices, and low-calorie seasonings. Ingredients like garlic, black pepper, nutritional yeast, or a squeeze of lemon juice can add flavor. You can also add fresh vegetables for texture and nutrients.

Are instant grits as healthy as regular grits?

Instant grits are more processed than regular or stone-ground grits, which can result in a lower fiber content and a higher glycemic index. While they are convenient, regular grits are a healthier option because they are less processed and retain more nutrients.

Do grits provide any essential vitamins or minerals?

Yes, grits are a source of essential vitamins and minerals, including iron, B vitamins (like niacin and folate), and small amounts of magnesium and zinc. Enriched grits often have added nutrients, making them a more substantial source of vitamins and minerals.

Can I eat grits if I have gluten intolerance?

Yes, grits are naturally gluten-free since they are made from corn. However, cross-contamination can occur during processing, so it’s important to look for certified gluten-free grits if you have celiac disease or severe gluten intolerance.

How does cooking grits in milk affect the calorie count?

Cooking grits in whole milk adds creaminess but also increases the calorie count. A cup of grits cooked in water contains 150 calories, while cooking them in whole milk can raise the calorie count to around 220 calories. Using lower-calorie plant-based milk alternatives can reduce this impact.

Are grits good for athletes?

Grits can be a good energy source for athletes due to their high carbohydrate content, which helps fuel workouts and promote recovery. Pairing grits with protein-rich foods like eggs or lean meat can make a balanced meal that supports muscle repair and energy replenishment.


Conclusion: Grits – A Versatile, Low-Calorie Staple

Grits, with their modest 150 calories per cup, can be a healthy part of any diet when prepared wisely. They are naturally low in fat and provide a good base for a nutritious meal. By avoiding calorie-laden toppings and adding nutrient-rich ingredients like vegetables and lean proteins, grits can be both delicious and beneficial. Whether you’re aiming for weight loss, a balanced diet, or a gluten-free lifestyle, grits offer versatility and nutrition in every spoonful.