Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt
FDC 171655cup (257 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 46 · -15 vs Breakfast cereals medianOnce corn grits are cooked with water and no added salt, the dish thins out to just 71 calories per 100 g, and it holds a Fair score of 46 of 100, ranking 25th of 30 Breakfast cereals, again well below the category's median of 61. Diluted by cooking water, this prepared bowl doesn't post any standout nutrient share, making it a mild, low-density base rather than a nutrient-rich choice on its own.
A one-cup (257 g) bowl of unsalted corn grits is a blank canvas, usually finished at the table with butter, cheese, milk, or a savory topping to add flavor. With only 2 mg sodium per 100 g, it suits anyone limiting salt, though for more built-in nutrition per bowl, whole wheat hot natural cereal cooked with water and salt scores higher in the same category.
See how this score is calculated, build a plate around cereals, corn grits, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 71 kcal | 4% |
| Total fat | 0.46 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 0.8 g | 3% |
| Sugars | 0.12 g | |
| Protein | 1.7 g | 3% |
| Potassium | 27 mg | 1% |
| Calcium | 1 mg | 0% |
| Iron | 0.57 mg | 3% |
| Magnesium | 7 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.03 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | 9% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.17 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5.1 mg | 0% |
| Carbohydrate | 38 g | 14% |
| Dietary fiber | 2.1 g | 7% |
| Sugars | 0.31 g | |
| Protein | 4.4 g | 9% |
| Potassium | 69 mg | 1% |
| Calcium | 2.6 mg | 0% |
| Iron | 1.5 mg | 8% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 171655Original analysis by NutriVerdict
Versus the breakfast cereals median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cereals, corn grits, white, regular and quick, enriched, dryDensity 46 vs 46Cereals, whole wheat hot natural cereal, cooked with water, with saltDensity 49 vs 46Cereals ready-to-eat, Post, Waffle CrispDensity 52 vs 46Original analysis by NutriVerdict
In the kitchen and how to use it
Once cooked in water without added salt, white corn grits become the soft, creamy porridge familiar from Southern breakfast tables, ready to be finished however you like: a pat of butter and black pepper for simplicity, sharp cheddar and scallions for a savory version, or a poached egg and hot sauce on top for a heartier plate. The unsalted preparation leaves the dish as a neutral base, which makes it easy to season to taste or build into a more complex dish like shrimp and grits without worrying about a preset sodium level.
A full cup of cooked, unsalted grits (257 g) comes to just 71 calories, with only 1.71 g of protein and 0.8 g of fiber, reflecting how much the dry grain dilutes with water during cooking. Because sodium is essentially negligible at 2 mg per cup, this preparation is a good base for anyone watching sodium intake who wants to add their own seasoning rather than rely on packaged, pre-salted versions. Cooked grits keep in the refrigerator for a few days in a sealed container and reheat well with a splash of water or milk stirred in to loosen the texture; leftovers can also be spread into a pan, chilled until firm, then sliced and fried.
Frequently asked questions about cereals, corn grits
How many calories are in a cup of cooked corn grits?
A cup (257 g) of corn grits cooked with water and no added salt has just 71 calories, with 0.8 g of fiber and 1.71 g of protein.
Are unsalted cooked corn grits low in sodium?
Yes, this preparation has only 2 mg of sodium per cup, making it a neutral base you can season to your own taste.
How do you store leftover cooked grits?
Refrigerate in a sealed container for a few days and reheat with a little added water or milk, or chill, slice and pan-fry them for a crisped-up version.