Calories in Grits: Nutrition Facts & Serving Sizes
Per 1 cup (156g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Grits are a Southern staple made from dried and ground corn (hominy), typically eaten as a hot porridge. One cup of dry grits (156g) delivers 577 calories, 12g of protein, 123.4g of carbs, and 2.8g of fat, making it a serious carb-loading option. Per 100g, the macros are 370 calories, 7.7g protein, 79.1g carbs, and 1.8g fat. The standout micronutrient is folate at 263mcg per 100g, covering a significant portion of the daily recommended intake. Grits also pack 3.1mg of iron, 1.3mg of thiamin, 4.5mg of niacin, 36mg of magnesium, and 17mcg of selenium per 100g. Cooked grits have a much lower calorie density than the dry figures suggest, since they absorb water during cooking. They are a versatile base that works for both sweet and savory meals.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (156g) | 577.2 | 12g | 123.4g | 2.8g | 7.2g |
| 1 tbsp (10g) | 35.9 | 0.7g | 7.7g | 0.2g | 0.4g |
| 100g | 370 | 7.7g | 79.1g | 1.8g | 4.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 370 | 19% |
| Protein | 7.7g | 15% |
| Total Fat | 1.8g | 2% |
| Saturated Fat | 0.3g | 2% |
| Total Carbohydrates | 79.1g | 29% |
| Dietary Fiber | 4.6g | 16% |
| Sugars | 0.6g | 1% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.3g | 0% |
| Calcium | 4mg | 0% |
| Iron | 3.1mg | 17% |
| Potassium | 141mg | 3% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 36mg | 9% |
| Phosphorus | 111mg | 9% |
| Zinc | 0.7mg | 6% |
| Selenium | 17mcg | 31% |
| Folate | 263mcg | 66% |
| Thiamin (B1) | 1.3mg | 108% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 4.5mg | 28% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Grits
Grits are worth paying attention to for the sheer density of B vitamins they deliver. The folate content at 263mcg per 100g is exceptional for a grain. Folate supports DNA synthesis, red blood cell production, and cellular energy. For athletes doing high-volume training, adequate folate intake helps support the rapid cell turnover and oxygen-carrying capacity demanded by intense exercise.
The iron content (3.1mg per 100g) is particularly relevant for those who train hard. Iron is central to hemoglobin and myoglobin, the proteins that transport and store oxygen in blood and muscle tissue. Suboptimal iron levels reduce endurance and recovery capacity even before full deficiency occurs. Combining iron-rich foods with vitamin C sources improves absorption.
Thiamin (1.3mg per 100g) and niacin (4.5mg per 100g) are B vitamins that serve as cofactors in the metabolic pathways that convert carbohydrates into usable energy. When your diet is high in carbs, adequate B vitamin intake becomes more important to process that fuel efficiently. Grits also provide 36mg of magnesium per 100g, which supports muscle relaxation, sleep quality, and over 300 enzymatic processes in the body.
Dietary Considerations
Grits are naturally gluten-free (made from corn), vegan, and dairy-free in their plain dry form. However, cross-contamination can occur in facilities that also process wheat, so those with celiac disease should look for certified gluten-free grits. Plain grits are high in carbs (79.1g per 100g dry) and not suitable for ketogenic or low-carb diets. For calorie-controlled diets, cooked grits have a much lower calorie density per cup than the dry weight suggests. Adding butter, cheese, or heavy cream increases calories and saturated fat significantly. Plain grits are a low-fat, low-sodium grain with no cholesterol.
Daily Intake (100g)
100g of grits provides 19% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in grits?
Dry grits contain 370 calories per 100g, or 577 calories per dry cup (156g). Cooked grits are much lower in calories per volume since they absorb water during preparation. A cup of cooked grits (prepared from about 40g dry) contains roughly 148 calories before any additions like butter or cheese.
Are grits good for weight loss?
Plain cooked grits can fit into a weight loss diet. They are filling due to their volume after cooking, low in fat (1.8g per 100g dry), and provide useful B vitamins. The high carb content means portion control matters, especially when adding high-calorie toppings.
How much protein is in grits?
Dry grits contain 7.7g of protein per 100g, with one dry cup providing 12g of protein. As a plant-based grain, grits are not a complete protein. Pair them with eggs, shrimp, or other protein sources to build a complete meal.
Are grits gluten-free?
Yes, grits are made from corn and are naturally gluten-free. However, cross-contamination with wheat can occur during processing. If you have celiac disease or severe gluten intolerance, choose certified gluten-free grits specifically.
Are grits high in carbs?
Yes. Dry grits contain 79.1g of carbs per 100g, making them a high-carb food like most grains. They are not suitable for keto or low-carb diets. For those eating higher carbs around workouts, grits can be a useful energy source.
What nutrients do grits have?
Grits are notably high in folate (263mcg per 100g), iron (3.1mg), thiamin (1.3mg), niacin (4.5mg), selenium (17mcg), magnesium (36mg), and phosphorus (111mg). They are enriched in many cases, which accounts for some of these values.
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