Grain
cooked unsalted white corn grits.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
71
PROTEIN
1.7g
CARBS
14.8g
FAT
0.46g
FIBER
0.80g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories71kcal—
Protein1.7g3%
Carbohydrates14.8g5%
Fiber0.80g3%
Sugar0.12g0%
Total fat0.46g1%
Saturated fat0.07g0%
Cholesterol0mg0%
Water82.9g—
MINERALS
Sodium2.0mg0%
Potassium27mg1%
Calcium1.0mg0%
Iron0.57mg3%
Magnesium7.0mg2%
Phosphorus20mg2%
Zinc0.18mg2%
Copper0mg0%
Manganese0.04mg2%
Selenium3.1µg6%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.03mg0%
Vitamin K0µg0%
Thiamin (B1)0.09mg8%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.80mg5%
Pantothenic acid (B5)0.05mg1%
Vitamin B60.05mg3%
Folate (B9)28µg7%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup257g
1 tablespoon16g
1 teaspoon5.3g
1 ml1.1g
1 liter1066.7g
HEALTH BENEFITS
Why eat it.
- ✓Provides complex carbohydrates for sustained energy, making it a filling and long-lasting fuel source.
- ✓Naturally gluten-free, offering a safe grain option for individuals with celiac disease or gluten sensitivity.
- ✓Often enriched with iron, which is essential for oxygen transport in the blood and preventing anemia.
- ✓A good source of B vitamins like folate and thiamin (if enriched), which are crucial for cell function and energy metabolism.
COOKING TIPS
In the kitchen.
- 1To reheat cold, solidified grits, add a splash of water, milk, or broth and warm on the stovetop or in the microwave, stirring frequently to restore a creamy consistency.
- 2For richer, creamier grits, cook them in milk, buttermilk, or stock instead of water, and finish with a pat of butter or a stir of cheese.
- 3Leftover chilled grits can be sliced into squares or rounds and pan-fried in butter or oil until golden brown and crispy on the outside.
- 4Use as a versatile base for savory dishes by topping with shrimp, sautéed mushrooms, bacon, or a fried egg.
STORAGE
Keep it fresh.
- Store cooked grits in an airtight container in the refrigerator for 3 to 4 days.
- For longer storage, freeze cooked grits in portion-sized, freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
FAQ
Frequently asked questions.
Are white corn grits healthy?
Yes, cooked white corn grits are a healthy source of complex carbohydrates, providing sustained energy throughout the day. They are naturally low in fat and, when enriched, provide essential nutrients like iron and B vitamins such as folate and thiamin.
How many calories and carbs are in cooked white corn grits?
A 100g serving of cooked unsalted white corn grits contains approximately 71 calories and 14.76g of carbohydrates. It also provides about 1.71g of protein and a very low fat content of 0.46g.
Are white corn grits gluten-free?
Yes, white corn grits are naturally gluten-free because they are made from corn. This makes them an excellent grain alternative for individuals with celiac disease or non-celiac gluten sensitivity.
Are white corn grits vegan?
Cooked unsalted white corn grits are vegan if they are prepared using water or a plant-based broth. While traditional recipes often call for butter or milk, the base ingredient itself is entirely plant-based.
Are grits keto-friendly?
No, white corn grits are not considered keto-friendly. With nearly 15g of carbohydrates per 100g serving, they are too high in starch for a strict ketogenic diet, which typically requires very low carb intake.
What do white corn grits taste like?
White corn grits have a very mild, slightly sweet, and earthy corn flavor. Their neutral profile makes them a versatile base that easily absorbs the flavors of other ingredients like broth, cheese, or spices.
How do you prepare cooked white corn grits?
To cook grits, simmer them in a 4:1 ratio of liquid (water or broth) to dry grits. Whisk frequently over low heat for 20 to 30 minutes until the texture is creamy and the grains are tender.
How long do cooked grits last in the fridge?
Cooked white corn grits can be stored in an airtight container in the refrigerator for 3 to 5 days. They will firm up significantly when cold, so you may need to add a splash of liquid when reheating to restore their texture.
Can you freeze cooked white corn grits?
Yes, you can freeze cooked grits for up to 3 months. It is best to freeze them in individual portions; when ready to use, thaw them in the refrigerator and reheat on the stovetop with a little extra liquid to bring back the creaminess.
Are white corn grits good for weight loss?
Grits can be part of a weight-loss diet because they are relatively low in calories and provide volume that helps you feel full. However, to keep them diet-friendly, avoid adding high-calorie ingredients like heavy cream, large amounts of butter, or processed cheeses.
