Nutrition facts · USDA values per 100 g

Calories & Macros in Grits

Quick answer

Grits has 58 kcal per 100 g. 1 cup (240 g) has 139 kcal, 2.9 g of protein, 29.8 g of carbs and 0.7 g of fat.

Calories: 58kcal; per 100 g
Protein: 1.2g; per 100 g
Carbs: 12.4g; per 100 g
Fat: 0.3g; per 100 g

Calories in Grits from protein, carbs and fat

Protein 9% · 1.2 g
Carbs 87% · 12.4 g
Fat 4% · 0.3 g

Calories in any amount of Grits

Weigh your portion and type it in, in grams or ounces; it starts at 1 cup (240 g). Every value scales from the USDA figures per 100 g, so 250 g has two and a half times the calories of 100 g.

Amount of GritsUnit

Calories: 139kcal
Protein: 2.9g
Carbs: 29.8g
Fat: 0.7g

Grits calories and macros by weight
Amount	Calories	Protein	Carbs	Fat
1 oz (28.3 g)	16 kcal	0.3 g	3.5 g	0.1 g
50 g	29 kcal	0.6 g	6.2 g	0.1 g
100 g	58 kcal	1.2 g	12.4 g	0.3 g
150 g	87 kcal	1.8 g	18.6 g	0.4 g
200 g	116 kcal	2.4 g	24.8 g	0.6 g
250 g	145 kcal	3 g	31 g	0.7 g
300 g	174 kcal	3.6 g	37.2 g	0.8 g
500 g	290 kcal	6 g	62.1 g	1.4 g
1 lb (454 g)	263 kcal	5.4 g	56.3 g	1.3 g

Grits calories and macros per portion (USDA household measures)
Amount	Calories	Protein	Carbs	Fat
1 cup, cooked: 240 g	139 kcal	2.9 g	29.8 g	0.7 g
1 cup, dry, yields: 965 g	560 kcal	11.6 g	119.8 g	2.7 g
1 oz, dry, yields: 185 g	107 kcal	2.2 g	23 g	0.5 g

Grits nutrition facts per 100 g

Nutrients in 100 g of Grits
Nutrient	Per 100 g	% Daily Value
Calories	58 kcal	–
Protein	1.2 g	2%
Total fat	0.28 g	<1%
Saturated fat	0.05 g	<1%
Monounsaturated fat	0.05 g	–
Polyunsaturated fat	0.14 g	–
Cholesterol	0 mg	0%
Total carbohydrate	12.4 g	5%
Dietary fiber	0.7 g	3%
Total sugars	0.09 g	–
Sodium	70 mg	3%
Potassium	21 mg	<1%
Calcium	4 mg	<1%
Iron	0.46 mg	3%
Magnesium	7 mg	2%
Phosphorus	17 mg	1%
Zinc	0.12 mg	1%
Vitamin A (RAE)	0 µg	0%
Vitamin C	0 mg	0%
Vitamin D	0 µg	0%
Vitamin E	0.03 mg	<1%
Vitamin K	0 µg	0%
Vitamin B6	0.03 mg	2%
Vitamin B12	0 µg	0%
Folate (DFE)	29 µg	7%
Thiamin (B1)	0.16 mg	13%
Riboflavin (B2)	0.05 mg	4%
Niacin (B3)	0.63 mg	4%
Caffeine	0 mg	–
Alcohol	0 g	–
Water	85.8 g	–

% Daily Value is how much 100 g contributes to the FDA Daily Values for adults and children 4 years and older, the figures on US nutrition labels; a dash means there is no Daily Value for that nutrient. "Not reported" means USDA has no measurement for this food, not that it contains none.

How Grits fits common diet targets

Net carbs: 11.7g; per 100 g
Protein per 100 kcal: 2.1g
Energy density: 0.58kcal/g; very low

Net carbs are total carbohydrate minus fiber: 12.4 g − 0.7 g = 11.7 g per 100 g. Low-carb plans usually count these.
Protein per 100 kcal compares how much protein each food gives for the same calories: Grits gives 2.1 g.
Energy density is calories per gram. At 0.58 kcal/g, Grits is very low on the CDC's scale (very low below 0.6, low to 1.5, medium to 4, high above 4); lower-density foods give a larger portion for the same calories.

Logging Grits: what to know

These are regular or quick grits made with water and no added fat, so butter and cheese are extras. A cooked cup is 240 g, and USDA also lists the dry cup, so do not mix dry and cooked weights. Water is 85.8 g in every 100 g, which is why cooked grits come to just 58 kcal.

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Values are USDA averages for the food as described below; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.

USDA describes this food as “Grits, regular or quick, made with water, no added fat” (FoodData Central FNDDS (Survey Foods) 2024-10-31). Want your own numbers? The macro calculator sets a daily target to compare against.

Source: USDA FoodData Central, FDC 2708365, retrieved October 20, 2026. How we calculate.