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Are Grits Healthy? Grits vs Oatmeal and Cream of Wheat

A cup of plain grits has about 139 calories, 3 g of protein and 2 g of fiber. See how instant, cheese and shrimp and grits compare, and how grits stack up against oatmeal and cream of wheat.

By Ngoc Hoang

Grits are a Southern porridge made from coarsely ground dried corn. A cup of regular grits cooked in water has about 139 calories, 3 g of protein and 2 g of fiber, according to USDA data. So yes, plain grits are healthy: light, low in fat and naturally gluten-free. The catch is what grits lack (protein and fiber) and what usually goes on top (butter, cheese and bacon).

With Dietfit, one photo of your bowl is enough: Deep Scan splits the grits, cheese, butter and shrimp and gives each part its own calories.

Key takeaways

  • A cup of plain grits has about 139 calories. Butter takes it to 170, and cheese grits made with butter reach 259.

  • Most grits are a refined grain, so a cup has only 1.7 g of fiber, less than half of what oatmeal has.

  • Instant grits are fortified: one cup covers almost a full day's iron, but also has about 516 mg of sodium.

  • Cream of wheat is similar to grits at about 122 calories per cup, with more calcium and iron.

  • A classic bowl of shrimp and grits has about 584 calories; a lighter version comes in near 320.

How many calories are in grits?

One cup (8.5 oz, 240 g) of cooked grits has about 139 to 259 calories, depending on how it is made. Butter and cheese change the number more than the type of grits does. All values below are from USDA FoodData Central.

Grits, 1 cup cooked

Calories

Protein

Fiber

Saturated fat

Sodium

Regular or quick, made with water

139

2.9 g

1.7 g

0.1 g

168 mg

Regular or quick, with butter

170

2.9 g

1.7 g

1.8 g

194 mg

Instant, plain

156

3.3 g

1.9 g

0.2 g

516 mg

Instant, with butter

204

3.3 g

1.9 g

2.7 g

547 mg

Cheese grits

233

8.6 g

1.7 g

5.1 g

322 mg

Cheese grits, with butter

259

8.5 g

1.4 g

6.5 g

343 mg

Instant grits are heavily fortified. A cup has about 17.6 mg of iron, 98% of the 18 mg Daily Value, against about 1.1 mg in regular grits. Instant grits also carry about three times the sodium.

Color matters a little too. Yellow grits keep the corn's lutein and zeaxanthin, two pigments linked to eye health: about 460 mcg per cup, while white grits have almost none.

Grits Calories Per Cup

Are grits good for you?

Grits are good for you as a light, low-fat base, but they are not a complete meal on their own. Here is what works in their favor and what to watch.

What grits do well:

  • Low in calories and fat. A plain cup has about 139 calories and under 1 g of fat.

  • Enriched with B vitamins and iron. Milling strips some nutrients, and enriched grits get iron and B vitamins added back.

  • Naturally gluten-free. Corn has no gluten. If you have celiac disease, pick grits labeled gluten-free, since mills can mix corn with wheat.

Where grits fall short:

  • Low in fiber. USDA counts most corn grits as a refined grain, because milling removes the bran and germ. A cup has 1.7 g of fiber, about 6% of the 28 g Daily Value.

  • Low in protein. A cup has about 3 g, so grits alone will not keep you full for long.

  • Easy to load up. One tablespoon of butter adds about 104 calories, and 1 oz of cheddar adds 116.

For more fiber, look for stone-ground grits that list whole grain corn as the ingredient. USDA counts a grain food as whole grain only when it is made with 100% whole grains.

Grits vs oatmeal vs cream of wheat

All three are hot cereals with similar calories, but oatmeal has the most fiber and protein. Per cup, cooked in water with no butter (USDA):

Hot cereal, 1 cup

Calories

Protein

Fiber

Iron

Calcium

Grits, regular or quick

139

2.9 g

1.7 g

1.1 mg

10 mg

Oatmeal, regular or quick

154

5.3 g

4.1 g

1.6 mg

29 mg

Cream of wheat, regular or quick

122

3.5 g

1.2 g

9.0 mg

209 mg

If fullness is your goal, oatmeal wins with more than twice the fiber of grits. Grits and cream of wheat are closer to each other: both are refined, low in fiber and best paired with a protein.

Grits Vs Oatmeal Vs Cream of Wheat

Is cream of wheat healthy?

Cream of wheat is healthy in the same way grits are: low in calories and fat, but low in fiber. It is farina, a porridge of finely milled wheat. A cup has about 122 calories, and fortification gives it about 9 mg of iron (50% of the Daily Value) and 209 mg of calcium. Unlike grits, cream of wheat contains gluten.

What toppings add to grits

Toppings usually add more calories than the grits themselves. From USDA data:

Topping

Amount

Calories

Protein

Butter

1 tbsp

104

0 g

Cheddar cheese

1 oz (about 1/4 cup shredded)

116

6.6 g

Bacon

2 medium slices

75

5.4 g

Fried egg, cooked in butter

1 large egg

100

6.4 g

Grilled shrimp

4 oz (113 g)

124

19.5 g

Butter and cheese add calories with little protein. Shrimp and eggs add protein, which is what plain grits are missing.

How many calories are in shrimp and grits?

A classic bowl of shrimp and grits has about 584 calories and 33 g of protein. That assumes 1 cup of cheese grits made with butter (259), 4 oz of shrimp cooked in butter (146), 2 slices of bacon (75) and 1 tbsp of butter in the pan sauce (104). The same bowl has about 16.5 g of saturated fat, 83% of the 20 g Daily Value, and about 1,100 mg of sodium.

Restaurant bowls often hold 1.5 cups of grits or more, which pushes the total to about 715 calories.

A lighter bowl keeps the shrimp and trims the rest. One cup of plain grits (139), 4 oz of grilled shrimp (124) and 1/2 oz of sharp cheddar (58) come to about 321 calories with 26 g of protein.

Shrimp and Grits Calories

Grits and other Southern sides: calories per serving

On a Southern plate, grits are one of the lighter picks. The other sides decide most of the meal's calories:

Southern side

Serving

Calories

Collard greens, cooked with fat

1 cup

78

Grits, made with water

1 cup

139

Cornbread, homemade

1 piece (2.3 oz, 65 g)

187

Fried catfish

1 fillet (3.2 oz, 90 g)

230

Biscuit with gravy

1 biscuit (7.8 oz, 220 g)

493

Mac and cheese, homemade

1 cup

513

Source: USDA FoodData Central. For the full breakdown of the cheesiest side, see mac and cheese calories.

Are grits OK for weight loss, and what should you eat with them?

Yes. A cup of plain grits has about 139 calories, which fits easily into a calorie deficit. Because grits are low in protein and fiber, build the rest of the bowl around them:

  • Add a protein. Eggs, shrimp, grilled chicken or black beans turn grits into a meal. Our guide on how to calculate macros helps you set a protein target; aim for at least 20 g in the bowl.

  • Add vegetables. Sautéed greens, peppers, onions or tomatoes add fiber and volume for few calories.

  • Measure the butter and cheese. Use 1 tsp of butter or 1/2 oz of sharp cheddar instead of a heavy pour.

  • Choose plain instant packets. Flavored packets add sodium; plain ones let you season to taste.

  • Try stone-ground or yellow grits. Stone-ground whole grain grits keep more fiber, and yellow grits add lutein and zeaxanthin.

Grits are hard to log by eye, since butter and cheese melt into the bowl. With an AI calorie tracker like Dietfit, you snap one photo and Deep Scan outlines each part, then Meal Score, a health score for each meal, shows whether the bowl fits your goal and AI Coach Sara suggests what to eat next.

In the example below, Deep Scan read a skillet of shrimp and grits as 592 calories: grits 310, sautéed shrimp 165, crispy bacon 115 and parsley 2.

Dietfit Deep Scan Shrimp and Grits

FAQ

Are grits healthier than oatmeal?

Oatmeal is the more filling choice. A cup of oatmeal has about 154 calories, 5.3 g of protein and 4.1 g of fiber, against 139 calories, 2.9 g of protein and 1.7 g of fiber for grits. Grits are lower in calories and fat, so they work well when you add a protein.

Are grits good for diabetics?

Grits can fit a diabetes meal plan in measured portions. A cup has about 30 g of carbs and little fiber, the nutrient that slows digestion, so pair grits with eggs, shrimp or vegetables instead of eating them alone. Ask your doctor or a registered dietitian how many carbs fit your plan.

Are grits gluten-free?

Grits are naturally gluten-free because they are made from corn. Corn products can pick up wheat in mills and storage, so people with celiac disease should buy grits labeled gluten-free.

Is cream of wheat good for you?

Cream of wheat is a light, fortified hot cereal: about 122 calories per cup, with 9 mg of iron and 209 mg of calcium. It is low in fiber and contains gluten, so add fruit, nuts or a protein to make it a fuller breakfast.

How many calories are in shrimp and grits?

A classic bowl of shrimp and grits with cheese, butter and bacon has about 584 calories. A lighter bowl with plain grits, grilled shrimp and a little cheddar has about 321 calories.

Do grits make you gain weight?

Grits do not cause weight gain on their own. A plain cup has about 139 calories; weight gain comes from eating more calories than you burn over time, and butter, cheese and bacon on grits add up fast.

References

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