Grits Nutrition Facts: Health Benefits, Types, and How to Prepare Them

Grits have been a beloved staple in Southern American cuisine for centuries, but many people wonder about their nutritional value and health benefits. This comprehensive guide explores everything you need to know about grits nutrition, from their vitamin and mineral content to their potential health advantages and best preparation methods.

What Are Grits?

Grits are a traditional Southern American dish made from ground corn (maize) that has been dried and processed. The dish originated with Native American communities who first discovered how to process corn in this way.

The ground corn is typically cooked in water, milk, or broth until it reaches a creamy, porridge-like consistency. Depending on personal preference, grits can range from runny to thick and creamy. They’re commonly served as a breakfast dish or side, often paired with butter, cheese, or other flavorful ingredients.

The corn variety most commonly used for grits is called dent corn, which has a softer, starchier kernel that’s ideal for grinding and cooking.

Different Types of Grits

Understanding the different types of grits available can help you make more nutritious choices:

Stone-Ground Grits

Stone-ground grits are made from whole dried corn kernels that are coarsely ground using traditional stone mills. This type retains more of the corn’s natural nutrients because the entire kernel is used. They have a shelf life of up to one year when stored properly and typically require 30-60 minutes of cooking time. These are becoming increasingly available in grocery stores and are considered the most nutritious option.

Hominy Grits

Hominy grits undergo a special process called nixtamalization, where corn kernels are soaked in an alkaline solution. This process softens and removes the tough outer hull (pericarp), making the corn easier to digest and enhancing its nutritional profile. This traditional method actually increases the bioavailability of certain nutrients.

Regular and Quick Grits

These varieties are more processed than stone-ground options. During processing, both the pericarp and germ are removed, which extends shelf life but reduces nutritional content. Regular grits are medium-ground, while quick grits are finely ground for faster cooking.

Instant Grits

Instant grits are precooked and dehydrated, with both the outer hull and germ removed. While they’re the most convenient option and widely available in grocery stores, they contain fewer nutrients than less-processed varieties.

Grits Nutrition Facts

One cup (approximately 257 grams) of cooked regular grits provides:

• Calories: 182
• Protein: 4 grams
• Fat: 1 gram
• Carbohydrates: 38 grams
• Fiber: 2 grams
• Folate: 18% of the Daily Value (DV)
• Thiamine (Vitamin B1): 18% of the DV
• Niacin (Vitamin B3): 13% of the DV
• Riboflavin (Vitamin B2): 11% of the DV
• Iron: 8% of the DV
• Magnesium: 4% of the DV
• Zinc: 4% of the DV
• Phosphorus: 4% of the DV

Grits also contain trace amounts of potassium, pantothenic acid, calcium, and vitamin E. The exact nutritional profile can vary depending on the type of grits and how they’re prepared.

Vitamins and Minerals in Grits

B Vitamins

Grits are particularly rich in B vitamins, which play crucial roles in energy metabolism, brain function, and cell health. The high levels of folate, thiamine, niacin, and riboflavin make grits a valuable source of these essential nutrients.

Iron Content

One of the most impressive aspects of grits nutrition is their iron content. Iron is essential for producing red blood cells and preventing anemia. Plant-based sources of iron like grits are important for vegetarian and vegan diets.

Antioxidants

Grits contain several beneficial antioxidants, including lutein, zeaxanthin, caffeic acid, 4-OH benzoic acid, and syringic acid. These compounds help protect your cells from oxidative damage.

Health Benefits of Grits

Enhanced Nutrient Absorption

Hominy grits, which undergo nixtamalization, have improved nutritional properties compared to regular corn products. This alkaline treatment increases the bioavailability of calcium and iron, and makes niacin and amino acids easier for your body to absorb and utilize.

Support for Eye Health

Grits contain lutein and zeaxanthin, two carotenoid antioxidants that are particularly important for maintaining healthy vision. These compounds are concentrated in the retina, where they help filter harmful blue light and protect against oxidative damage.

Research suggests that adequate intake of lutein and zeaxanthin may help protect against:

• Age-related macular degeneration (AMD)
• Cataracts
• Other degenerative eye conditions
• UV-related skin damage

Natural Gluten-Free Option

Grits are naturally gluten-free, making them an excellent carbohydrate choice for people with celiac disease or non-celiac gluten sensitivity. However, if you have gluten-related disorders, always check the label for potential cross-contamination warnings, as some manufacturers process corn products in facilities that also handle wheat.

Anemia Prevention

The combination of iron and folate in grits makes them beneficial for preventing and managing anemia. Iron is necessary for producing hemoglobin, the protein in red blood cells that carries oxygen throughout your body. Folate also plays a crucial role in red blood cell formation.

People at higher risk for iron-deficiency anemia, such as pregnant women, menstruating women, and vegetarians, may particularly benefit from including iron-rich foods like grits in their diet.

Antioxidant Protection

The various antioxidants found in grits help combat free radicals—unstable molecules that can damage cells and contribute to chronic diseases. Regular consumption of antioxidant-rich foods may help reduce the risk of conditions like heart disease and certain cancers.

Energy and Metabolism Support

The B vitamins in grits play essential roles in converting food into energy. Thiamine, niacin, and riboflavin are all involved in cellular energy production, making grits a good choice for sustained energy throughout the day.

Potential Drawbacks and Considerations

Processing Reduces Nutrients

The main nutritional concern with grits is that heavily processed varieties (quick, regular, and instant) have had the most nutritious parts of the corn kernel removed. The pericarp and germ contain significant amounts of fiber, vitamins, and minerals that are lost during processing.

Stone-ground grits made from whole corn kernels retain these beneficial components, making them the superior nutritional choice when available.

Lower Fiber Content

Compared to whole corn kernels, processed grits contain less dietary fiber because the fiber-rich outer hull is removed. Fiber is important for digestive health, blood sugar control, cholesterol management, and weight maintenance.

Common High-Calorie Additions

While grits themselves are relatively low in calories, they’re often prepared with or served alongside high-calorie ingredients such as:

• Butter
• Heavy cream or whole milk
• Cheese
• Sugar and syrups
• Bacon
• Fried foods

These additions can significantly increase the calorie, fat, and sodium content of the dish, potentially leading to weight gain if consumed regularly in large portions.

Blood Sugar Impact

As a refined grain product, processed grits have a higher glycemic index than whole grains. This means they can cause faster spikes in blood sugar levels. People with diabetes or those monitoring their blood sugar should consider portion sizes and pair grits with protein and healthy fats to help moderate blood sugar response.

How to Make Grits Healthier

Choose Stone-Ground Varieties

Whenever possible, opt for stone-ground grits to maximize nutritional benefits. While they take longer to cook, the extra nutrients and fiber are worth the additional time.

Use Healthier Cooking Liquids

Instead of cooking grits in whole milk or heavy cream, try:

• Water with a splash of milk
• Low-sodium chicken or vegetable broth
• Unsweetened plant-based milk (almond, oat, or soy)
• A combination of water and broth

Add Nutritious Toppings

Enhance the nutritional profile of your grits with healthy additions:

• Fresh or roasted vegetables (tomatoes, peppers, spinach, mushrooms)
• Lean proteins (grilled chicken, shrimp, eggs, fish)
• Fresh herbs (parsley, chives, cilantro)
• A small amount of olive oil instead of butter
• Greek yogurt instead of sour cream
• Avocado for healthy fats

Control Portion Sizes

A standard serving of cooked grits is about 1 cup. Be mindful of portion sizes, especially when adding calorie-dense toppings.

Balance Your Plate

Make grits part of a balanced meal by including:

• Lean protein sources
• Plenty of vegetables
• Healthy fats in moderation

Delicious and Nutritious Grits Recipes

Savory Vegetable Grits Bowl

Ingredients:

• 1 cup stone-ground grits
• 3 cups low-sodium vegetable broth
• 1 cup water
• 1 tablespoon olive oil
• 2 cups mixed vegetables (bell peppers, zucchini, tomatoes)
• 2 cloves garlic, minced
• 1/4 cup grated Parmesan cheese
• Salt and black pepper to taste
• Fresh herbs for garnish

Instructions:

1. Bring broth and water to a boil in a large pot
2. Slowly whisk in grits, reduce heat to low
3. Cook for 25-30 minutes, stirring occasionally until thick and creamy
4. While grits cook, sauté vegetables and garlic in olive oil until tender
5. Stir cheese into cooked grits
6. Top grits with sautéed vegetables and fresh herbs

Protein-Packed Breakfast Grits

Ingredients:

• 1 cup stone-ground grits
• 2 cups water
• 1 cup unsweetened almond milk
• 2 eggs, poached or soft-boiled
• 1/2 avocado, sliced
• 1 cup sautéed spinach
• Red pepper flakes
• Salt and pepper to taste

Instructions:

1. Cook grits in water and almond milk according to package directions
2. Divide cooked grits between two bowls
3. Top each bowl with a poached egg, sliced avocado, and sautéed spinach
4. Season with salt, pepper, and red pepper flakes

Shrimp and Grits with a Healthy Twist

Ingredients:

• 1 cup stone-ground grits
• 2 cups low-sodium chicken broth
• 1 cup water
• 1 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 2 cups fresh spinach
• Juice of 1 lemon
• 1/4 cup reduced-fat cheddar cheese
• Fresh parsley for garnish

Instructions:

1. Cook grits in broth and water until creamy, about 25-30 minutes
2. Heat olive oil in a skillet and sauté garlic until fragrant
3. Add shrimp and cook until pink, about 3-4 minutes per side
4. Add tomatoes and spinach, cook until spinach wilts
5. Squeeze lemon juice over shrimp mixture
6. Stir cheese into cooked grits
7. Serve shrimp mixture over grits, garnish with parsley

Grits vs. Other Grain Products

Grits vs. Oatmeal

While both are popular breakfast grains, oatmeal generally contains more fiber and protein than processed grits. However, stone-ground grits provide more iron and certain B vitamins. Both can be part of a healthy diet when prepared with nutritious ingredients.

Grits vs. Polenta

Polenta and grits are very similar—both are made from ground corn. The main difference is the type of corn used and the grind size. Polenta is typically made from yellow corn and may have a slightly different texture, but nutritionally they’re quite comparable.

Grits vs. Cream of Wheat

Cream of Wheat is made from wheat, so it contains gluten, while grits are naturally gluten-free. Cream of Wheat is often enriched with additional nutrients, while stone-ground grits retain naturally occurring nutrients from the whole corn kernel.

Shopping and Storage Tips

Buying Grits

When shopping for grits:

• Look for stone-ground varieties for maximum nutrition
• Check the ingredient list—it should only contain corn and possibly salt
• If you have celiac disease, look for certified gluten-free labels
• Consider buying from specialty stores or online if stone-ground varieties aren’t available locally
• Check the expiration date, especially for stone-ground varieties which have a shorter shelf life

Storing Grits

Proper storage helps maintain freshness:

• Store unopened grits in a cool, dry pantry
• Once opened, transfer stone-ground grits to an airtight container
• Consider refrigerating stone-ground grits to extend their shelf life
• Instant and quick grits can be stored at room temperature
• Use stone-ground grits within 6-12 months for best quality

Who Should Eat Grits?

Good Candidates

Grits can be beneficial for:

• People following a gluten-free diet
• Those at risk for iron-deficiency anemia
• Individuals looking to increase B vitamin intake
• People who enjoy traditional Southern cuisine
• Those seeking versatile, affordable grain options

Who Should Be Cautious

Certain individuals should moderate their grits consumption or consult a healthcare provider:

• People with diabetes should monitor portion sizes and pair grits with protein and healthy fats
• Those watching their calorie intake should be mindful of added ingredients
• Individuals on sodium-restricted diets should avoid adding excessive salt
• People allergic to corn should avoid grits entirely

Frequently Asked Questions About Grits Nutrition

Are grits a whole grain?

Stone-ground grits are considered a whole grain because they contain all parts of the corn kernel. However, regular, quick, and instant grits are not whole grains because the germ and bran have been removed.

Can grits help with weight loss?

Grits can be part of a weight loss diet when prepared with minimal added fats and sugars and consumed in appropriate portions. Stone-ground grits contain more fiber, which can help you feel fuller longer. However, the calorie-dense additions typically served with grits can work against weight loss goals.

Are yellow grits more nutritious than white grits?

Yellow grits contain slightly more beta-carotene (which converts to vitamin A) than white grits, but the difference is minimal. Both colors provide similar amounts of other nutrients.

How do grits compare nutritionally to rice?

Grits and white rice have similar calorie and carbohydrate contents. However, grits typically provide more iron and certain B vitamins, especially when stone-ground. Brown rice contains more fiber than processed grits but less than stone-ground varieties.

Can I eat grits every day?

Eating grits daily can be part of a healthy diet, especially if you choose stone-ground varieties and prepare them with nutritious ingredients. However, like any food, they should be part of a varied diet that includes different grains, fruits, vegetables, and protein sources.

The Bottom Line

Grits are a traditional Southern staple that can be a nutritious addition to your diet. They provide significant amounts of iron and B vitamins, particularly folate and thiamine, which are essential for energy production and red blood cell formation.

Stone-ground grits offer the most nutritional benefits because they’re made from whole corn kernels and retain the fiber-rich hull and nutrient-dense germ. While processed varieties (quick, regular, and instant) are more convenient, they contain fewer nutrients and less fiber.

The healthfulness of grits largely depends on how they’re prepared and what they’re served with. Traditional preparations often include high amounts of butter, cheese, and fatty meats, which can add significant calories and saturated fat. By choosing healthier preparation methods—such as cooking with broth instead of cream, adding vegetables and lean proteins, and using modest amounts of healthy fats—you can enjoy grits as part of a balanced, nutritious diet.

Whether you’re managing specific health concerns, following a gluten-free diet, or simply looking to explore traditional American cuisine, grits can be adapted to meet your nutritional needs. Remember to focus on portion control, choose stone-ground varieties when possible, and pair your grits with nutrient-dense foods to maximize their health benefits.

Sources:

• United States Department of Agriculture (USDA) – FoodData Central
• U.S. Food and Drug Administration (FDA) – Nutrition Facts Label
• National Center for Biotechnology Information (NCBI) – PubMed Central
• USDA Agricultural Research Service
• ScienceDirect – Peer-reviewed Research
• Nutrition.gov – USDA Nutrition Information