Calories in Grits, with cheese, no added fat
Generic food Breakfast Cereals
Grits, with cheese, no added fat contains 97 kcal per 100 g. A typical serving of 1 oz, dry, yields (185 g) provides about 179 kcal.
Roughly 48% of its calories come from carbohydrates, with 37% from fat and 15% from protein (estimated with general energy factors).
That is more energy than the typical item in grits and other cooked cereals on FoodFactly, where the median is 71 kcal per 100 g across 26 foods.
100 g provides 12% of the Daily Value for Thiamin (B1) and 10% of the Daily Value for selenium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 97 kcal | |
| Total fat C | 3.9 g | 5% |
| Saturated fat C | 2.1 g | 11% |
| Cholesterol C | 11 mg | 4% |
| Sodium C | 134 mg | 6% |
| Total carbohydrates C | 11.5 g | 4% |
| Dietary fiber C | 0.7 g | 3% |
| Total sugars C | 0.12 g | |
| Protein C | 3.6 g | 7% |
| Vitamin A C | 34 µg | 4% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.11 mg | 0.7% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) C | 0.15 mg | 12% |
| Riboflavin (B2) C | 0.091 mg | 7% |
| Niacin (B3) C | 0.58 mg | 4% |
| Vitamin B6 C | 0.037 mg | 2% |
| Folate (B9) C | 28 µg | 7% |
| Vitamin B12 C | 0.11 µg | 5% |
| Choline C | 3.7 mg | 0.7% |
| Calcium C | 80 mg | 6% |
| Iron C | 0.43 mg | 2% |
| Magnesium C | 9 mg | 2% |
| Phosphorus C | 64 mg | 5% |
| Potassium C | 27 mg | 0.6% |
| Zinc C | 0.51 mg | 5% |
| Copper C | 0.017 mg | 2% |
| Selenium C | 5.5 µg | 10% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 15%
- Carbohydrates 48%
- Fat 37%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.6 gin the top quarter of grits and other cooked cereals (median 1.4 g)
- Sugars0.12 gbelow the median for grits and other cooked cereals (median 0.15 g)
- Fat3.9 gin the top quarter of grits and other cooked cereals (median 1.8 g)
- Saturated fat2.1 gin the top quarter of grits and other cooked cereals (median 0.71 g)
- Sodium134 mgabove the median for grits and other cooked cereals (median 83 mg)
- Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
- Water80.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.85 g |
|---|---|
| Polyunsaturated fat C | 0.25 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.25 g |
| SFA 4:0 C | 0.07 g |
| SFA 6:0 C | 0.059 g |
| SFA 8:0 C | 0.038 g |
| SFA 10:0 C | 0.091 g |
| SFA 12:0 C | 0.1 g |
| SFA 14:0 C | 0.33 g |
| SFA 16:0 C | 0.99 g |
| SFA 18:0 C | 0.37 g |
| MUFA 18:1 C | 0.84 g |
| PUFA 18:3 C | 0.017 g |
| PUFA 20:4 C | 0.006 g |
| MUFA 16:1 C | 0.056 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.007 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.002 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1 µg |
| Retinol C | 34 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 80.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 13 µg |
| Folate, food C | 6 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Grits
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grits, NFS | 71 | 1.2 g | 12.2 g | 1.8 g |
| Grits, regular or quick, made with water, NS as to fat | 71 | 1.2 g | 12.2 g | 1.8 g |
| Grits, regular or quick, made with water, no added fat | 58 | 1.2 g | 12.4 g | 0.28 g |
| Grits, regular or quick, made with water, fat added | 71 | 1.2 g | 12.2 g | 1.8 g |
| Grits, with cheese, NS as to fat | 108 | 3.6 g | 11.4 g | 5.3 g |
| Grits, with cheese, fat added | 108 | 3.6 g | 11.4 g | 5.3 g |
| Grits, instant, made with water, no added fat | 65 | 1.4 g | 14.8 g | 0.4 g |
| Grits, instant, made with water, fat added | 85 | 1.4 g | 14.4 g | 2.9 g |
| Grits, instant, made with water, NS as to fat | 85 | 1.4 g | 14.4 g | 2.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Upma | 87 | 2 g | 13.8 g | 2.6 g |
| Cream of wheat, NFS | 65 | 1.4 g | 10.4 g | 1.8 g |
| Cream of wheat, regular or quick, made with water, fat added | 65 | 1.4 g | 10.4 g | 1.8 g |
| Cornmeal mush, NS as to fat | 71 | 1.1 g | 12.2 g | 1.8 g |
| Cornmeal mush, fat added | 71 | 1.1 g | 12.2 g | 1.8 g |
| Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | 62 | 1.8 g | 13.1 g | 0.24 g |
| Cream of wheat, instant, made with water, fat added | 82 | 1.5 g | 14.1 g | 2.1 g |
| Cornmeal mush, no added fat | 58 | 1.1 g | 12.5 g | 0.28 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in grits?
100 g of grits has 97 kcal. 1 oz, dry, yields (185 g): about 179 kcal. 1 packet, dry, yields (148 g): about 144 kcal. 1 cup, cooked (240 g): about 233 kcal.
How much protein is in grits?
Grits contains 3.6 g of protein per 100 g (7% of the 50 g Daily Value), or 6.7 g in 1 oz, dry, yields (185 g). About 15% of its calories come from protein. Compared with other grits and other cooked cereals, that is among the highest quarter (median 1.4 g).
How many carbs are in grits?
Grits has 11.5 g of total carbohydrates per 100 g, including 0.7 g of fiber and 0.12 g of sugars.
How much fat is in grits?
Grits contains 3.9 g of fat per 100 g, of which 2.1 g is saturated (11% of the Daily Value).
What vitamins and minerals does grits contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (12% DV) and selenium (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in grits?
100 g contains 134 mg of sodium, 6% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708368. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.