Grits Nutrition facts | Healthy Breakfast facts 2021

Grits Nutrition facts
Grits Nutrition facts

Grits Nutrition facts

Grits are a staple in southern cooking. However, grits nutrition facts suggest that they don’t have sufficient nourishment to qualify for superfood status. But they do offer some nutritional value and have a spot in a moderate- or – high-carb diet. But some varieties of grits do have dietary drawbacks. Choosing unhealthy toppings can undermine the benefits which you could have got from grits nutrition facts.

But before we go to the nutrition facts of grits, let us discuss what this cornmeal is?

What Are Grits?

Many non-American keep on asking me this question. What are grits? Grits Are a laidback Southern comfort food that dates back to the colonial days. Below, we explain how folks eat grits, the history of grits, and what are grits?

While grits are a regional specialty in the American South, plenty of individuals didn’t develop this homey dish (like me, a New England Yankee). Even though grits are a traditional Southern dish, they originated in the Native American Muskogee tribes inhabited southeastern states such as Tennessee, Alabama, Georgia, and Florida in the 16th century. These tribes used to grind dried corn to the rough, gritty texture we know of as grits and serving it to colonists. Grits rose in popularity from the South over hundreds of years. It was just a century ago Americans started to cook at home.

grits nutrition facts
grits nutrition facts

An Asian food magazine describes grits and its nutrition facts as the following:

“Grits cereal is similar to cornmeal porridge. However, grits grain is slightly more fluffy than cornmeal porridge. Grits porridge is made out of boiled and ground cornmeal. Hominy grits are another type of grits usually made from hominy grits – corn that is processed with an alkaline treatment and then prepared in a unique way using a high tech process known as nixtamalization.

Grits are commonly served as breakfast with other seasonings such as sugar, cinnamon, vanilla, nutmeg, and cinnamon sugar. The main ingredient used in making grits is cornmeal. Instant grits are the only ones popular outside the USA.

How is it made?

Grits can be either made at home or bought commercially. Making them at home is also very easy, but there are many recipes available on the internet. You can prepare various meals with grits, including breakfast, lunch, dinner, and snacks. They are incredibly nutritious and have several vitamins and minerals that help the body digest food better.

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These health benefits of eating them are not only limited to the stomach. Several minerals such as magnesium, calcium, potassium, phosphorus, and iron can be found in grits. In addition to this, eating foods that are low in sodium can help lower blood pressure levels. Foods that are low in sodium are suitable for the heart, and therefore people keep on asking, what are grits? There are various types of grits available. They differ in their flavors and prepa. “

What are grits: The cooking style

If you have already understood what grits are, let us focus on the cooking process. There are two fundamental ways to cook salty grits–creamy or cheese grits–and four primary varieties of grits. 

  1. traditional stone-ground
  2. quick-cooking
  3. instant grits
  4.  hominy.

While the foundation ingredient (corn) is precisely the same in every one of these forms of grits, processing differs (we explain more below). Conventional stone-ground coarse grits take between 30-60 minutes. Grits typically lack flavor by themselves. Cook with butter, cheese, cream, or gravy and top with shrimp, mushrooms, ham, or bacon. The nutrition facts of grits vary with the way it is cooked. My personal choice is cheese grits. Below we explain our top grits recipes.

What Is Grit’s manufacturing process?

The stone floor or steel roller mills makes the conventional grits. The manufacturing process affects the flavor and texture of the final product. Stone-ground grits are less processed than quick-cooking or instant grits, which means that they have more taste and feel. This process further develops the corn’s sweet, earthy flavor. This process can be done at home in a pot on the stove and at a slow cooker.

Instant grits are ground finely, precooked, and dried; the grits can then be ready in under 2 minutes by microwaving them with warm water.

What are grits varieties?

Varieties of grits vary in coarseness. Immediate and quick-cooking grits are finer than conventional stone-ground grits, explaining why they cook faster. The smaller the grain, the faster the grits cook. But coarser grits are the most traditional version.

Before you’re able to master making an ideal pot of grits, you’ve got to select the perfect flour corn for your occupation.


The stone-ground grits are from whole dried corn kernels coarsely ground in the conservative manner: between the two stones of a grist mill. Usually, stone-ground grits frequently have a speckled appearance, and a more toothsome texture, and rich corn flavor. They are perishable, so store them in the freezer, not the cabinet.

Quick or Routine Grits

The only difference between these types is granulation. Quick grits are fine and cook in 5 minutes; regular grits are medium grind and cook in 10 minutes.

Instant Grits

Otherwise called “grits from a packet.” These fine-textured grits, precooked and dehydrated so that all you need is boiling water. They’re fast, but they’re also not as naturally flavorful. We will discuss Instant grits in more elaborate in this article.

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Hominy Grits

Hominy is a byproduct of corn kernels, soaked in a lime or lye solution. It permeates the challenging outer hulls.

Best cooking tips for grits

Like grits, cornmeal is also from “dent” corn (the kernels with a small dent in the surface), It works well in baked goods cornbread and as a breading for fish. Salt your water generously. To utilize Grits nutrition facts fully, do not add butter and cheese while cooking.

Unless you are making grits on your Slow cooker, the cooking process is hands-on and can take a while, especially if you’re using stone-ground spirits, which can take 45 minutes to an hour to prepare. The most important thing is to use a whisk and whisk often. It can help release more starch, for the smoothest, creamiest outcomes. It will also prevent from sticking to the bottom of your pan.

If you do not need to stand on the Stovetop stirring, you may still create lusciously creamy grits. Instant grits are the best option to cook as it comes in a packet, and all instructions are mentioned. Check the Quaker Instant grits, for example.

Before we understand the grits nutrition facts, we have to know what is cornmeal.


Cornmeal is an essential starch in several cultures. Corn grits possess the type of nutritional profile you’d likely expect: one that’s reasonably high in calories and high in carbs.

An insight into Grits nutrition facts

A cup of cooked grits has 182 calories — not counting the calories of any add-ins — and most of those calories come from its 38 g of carbs. Grits also have a little bit of protein, about 4 g per serving, and just over 1 gram of fat. If you’re seeking to carb-load before a workout, grits are the food for you. If you’re looking for a protein powerhouse, grits nutrition may disappoint you.

Each cup of grits has approximately 1.5 mg of iron, which provides 19 percent of their iron needs for men and 8 percent for girls. That iron helps your cells create energy, and it is also essential for healthy red blood cells — those who circulate oxygen throughout your body.

Other takeaways from grit nutrition facts

Grits are rich in Vitamins, including niacin, vitamin B-6, and folate. These nutrients collectively support your metabolism. Niacin also supports your nervous system, while folate helps you produce red blood cells.

Cheese grits nutrition facts 

Amount Per Serving: 150 cooked cheese grits

  1. Calories 241
  2. Calories from Fat 72
  3. Fat 8g 12 percent
  4. Saturated Fat 5g 31 percent
  5. Cholesterol 23mg 8 percent
  6. Sodium 460mg 20 percent
  7. Potassium 93mg 3 percent
  8. Carbohydrates 33g 11 percent
  9. Sugar 1g 1 percent
  10. Protein 6g 12 percent
  11. vitamin A 360IU 7 percent
  12. Calcium 110mg 11 percent
  13. Iron 0.5milligrams 3 percent

* Percentage Daily Values are based on a 2000 calorie diet.

Drawbacks in grits nutrition facts

While grits offer some health benefits, most varieties have one major disadvantage: they are from refined grains. Unlike healthful whole grains, which provide lots of fiber and other essential nutrients because they include the entire grain. Processed grains feature the starchy endosperm and not much else. That means that refined grains retain the carbs and calories of the whole grain. But they are missing the fiber that will otherwise keep you feeling full and satisfied after a meal.

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For instance, average white grits possess a Paltry 2 grams of fiber, which neglects to supply even 10 percent of your everyday fiber needs. It means most grits deficiency the health benefits of fiber, including better weight reduction and a lower chance of heart disease, compared to cereals made from whole grains.

If you like grits, pick the whole-grain ones and prevent the elegant grain ones.

Instant grits

The term “instant grits” can come as a surprise to a lot of people, but they are not just some fast food novelty. For most Southerners, instant grits are a staple, perhaps even an essential part of their diet. Enjoy your grits? It is a great-and hilarious-bit of film lawyering.

Everything you’ll want to learn about making them is that there is more than one way. The most popular technique involves using hot milk, then stirring the grits into it with a fork.

The best part of instant grits over other grits is that they are already precooked and dried. Therefore, final cooking is effortless. Buying Instant readymade grits may be expensive, but it will save a lot of time, and you cannot go wrong in cooking.

Grits Nutrition

Creating your very own immediate Grits is relatively straightforward. All of it takes is a few minutes per batch. In reality, to make them completely healthy, you need to read the grits nutrition mentioned in the Quakers instant grit packet’s back. Prepare them a few times every week, preferably once in the morning and once in the day, to extract the best nutrition from grits.

The ratio is generally 1:4 for stone-ground grits. It means for every cup of grits, and you will require 4 cups of water.

To create your foods healthy, make sure you’re using the very best ingredients possible. You will require a small number of add-ons like some chopped celery, some chopped carrots, and a few chopped onions. You can also add a handful of chopped pecans and salt. Saute the vegetables, add the grits and water. You’ll have a delicious and healthy breakfast. What a great takeaway from grits nutrition facts.

Cheese Grits

Cheese grits are fantastic for breakfast, brunch, or as a side thing to your favorite fish. It is the way I create mine. Cheese Grits have come a long way since these modest, home-baked foods from the very start of time. If you have picky eating kids at home, they will never say no to Cheese grits. It will further increase calcium in the grits nutrition facts

Preparing cheese grits is very simple. But you need to replace water with milk. Though you will get the same nutrition out of cheese grits, the added butter and cheese may not be a good option for vegans, and people who are too fitness freak.

The ratio is generally 1:4 for stone-ground grits. It means for every cup of grits, and you will require 4 cups of milk.

The best way to cook cheese grits is to start with boiling milk in a thick bottom pan. Once the milk is hot, add the grits. Reduce the heat and keep on stirring until all the grits incorporate. Use a whisk so that it does not stick to the bottom. Add salt and butter. Finally, add grated cheddar to complete the recipe of cheese grits.


Grit’s nutrition is essential for your health because it is rich in vitamins and minerals. It contains protein, fiber, iron, zinc, manganese, phosphorous, magnesium, potassium, phosphorus, and copper. These vitamins and minerals are essential for your body. Therefore add it to your diet. Another good thing about this nutritious breakfast dish is that it is very affordable. It is even cheaper than many fruits and vegetables. Therefore the grits nutrition facts can be exciting.