Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt
FDC 171673cup (233 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 30 · -31 vs Breakfast cereals medianCooked yellow corn grits come in at 30 of 100 on the Nutrient Density Score, a Low band and the lowest rank in the category at 30 of 30 in Breakfast cereals, since simmering in water dilutes the concentration of any single nutrient below a standout level.
This is the classic Southern breakfast side, simmered with salt and usually finished with butter or cheese, and one cup (233g) comes in light at just 65 calories per 100g once cooked. With no nutrient concentrated enough to call out and a score well under the category median of 61, cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt, is a same-category option that scores higher.
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 | 65 kcal | 3% |
| Total fat | 0.39 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 223 mg | 10% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 0.7 g | 3% |
| Sugars | 0.09 g | |
| Protein | 1.2 g | 2% |
| Potassium | 22 mg | 0% |
| Calcium | 1 mg | 0% |
| Iron | 0.57 mg | 3% |
| Magnesium | 5 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.02 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | 8% |
| Total fat | 0.91 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 520 mg | 23% |
| Carbohydrate | 32 g | 12% |
| Dietary fiber | 1.6 g | 6% |
| Sugars | 0.21 g | |
| Protein | 2.9 g | 6% |
| Potassium | 51 mg | 1% |
| Calcium | 2.3 mg | 0% |
| Iron | 1.3 mg | 7% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.05 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171673Original 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, cooked with water, with saltDensity 33 vs 30Cereals, corn grits, yellow, regular and quick, unenriched, dryDensity 40 vs 30Cereals, farina, unenriched, dryDensity 41 vs 30Original analysis by NutriVerdict
In the kitchen and how to use it
Cooked yellow corn grits have a soft, slightly grainy porridge texture and a mild corn flavor that takes on whatever is stirred in, making them a breakfast staple in the American South served with butter, cheese, and a fried or poached egg, or savory versions topped with shrimp, sausage gravy, or sauteed greens. Quick grits cook in a few minutes in salted water or broth, thickening as they simmer, and leftovers firm up enough to be sliced and pan-fried the next day.
Store the dry grits in a sealed container in a cool, dry pantry, where they keep well for many months, and cook only what will be eaten in a sitting since reheated grits thicken further and need a splash of water or milk whisked in to loosen them back up. Cooked with water and salt, a 233 gram cup comes to just 65 calories per 100 grams, making the dish itself very low in calories before butter, cheese, or other toppings are added; the sodium reading of 223 milligrams per 100 grams reflects the added salt in this preparation, and swapping to unsalted water lowers that considerably.
Frequently asked questions about cereals, corn grits
How many calories are in cooked corn grits?
Cooked yellow corn grits, made with water and salt, have just 65 calories per 100 grams.
How do you cook corn grits?
Quick grits simmer in salted water or broth for a few minutes until thickened, then are typically served with butter, cheese, or a fried egg.
What do corn grits pair well with?
They pair well with butter and cheese, a fried egg, or savory toppings like shrimp, sausage gravy, or sauteed greens.