Calories in Grits, instant, made with water, no added fat
Generic food Breakfast Cereals
Grits, instant, made with water, no added fat contains 65 kcal per 100 g. A typical serving of 1 oz, dry, yields (185 g) provides about 120 kcal.
Roughly 87% of its calories come from carbohydrates, with 8% from protein and 5% from fat (estimated with general energy factors).
That is close to the median for grits and other cooked cereals on FoodFactly (71 kcal per 100 g).
100 g provides 41% of the Daily Value for iron, 28% of the Daily Value for Thiamin (B1) and 13% of the Daily Value for Folate (B9).
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 | 65 kcal | |
| Total fat C | 0.4 g | 0.5% |
| Saturated fat C | 0.068 g | 0.3% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 215 mg | 9% |
| Total carbohydrates C | 14.8 g | 5% |
| Dietary fiber C | 0.8 g | 3% |
| Total sugars C | 0.29 g | |
| Protein C | 1.4 g | 3% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.01 mg | 0.1% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.33 mg | 28% |
| Riboflavin (B2) C | 0.13 mg | 10% |
| Niacin (B3) C | 1.6 mg | 10% |
| Vitamin B6 C | 0.026 mg | 2% |
| Folate (B9) C | 51 µg | 13% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 2.7 mg | 0.5% |
| Calcium C | 74 mg | 6% |
| Iron C | 7.3 mg | 41% |
| Magnesium C | 6 mg | 1% |
| Phosphorus C | 14 mg | 1% |
| Potassium C | 26 mg | 0.6% |
| Zinc C | 0.09 mg | 0.8% |
| Copper C | 0.014 mg | 2% |
| Selenium C | 3.2 µg | 6% |
% 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 8%
- Carbohydrates 87%
- Fat 5%
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
- Protein1.4 gbelow the median for grits and other cooked cereals (median 1.4 g)
- Fiber0.8 gabove the median for grits and other cooked cereals (median 0.7 g)
- Sugars0.29 gin the top quarter of grits and other cooked cereals (median 0.15 g)
- Fat0.4 gin the lowest quarter of grits and other cooked cereals (median 1.8 g)
- Saturated fat0.068 gin the lowest quarter of grits and other cooked cereals (median 0.71 g)
- Sodium215 mgin the top quarter of grits and other cooked cereals (median 83 mg)
- Protein per 100 kcal2.1 gprotein density, useful for comparing foods with different calorie levels
- Water82.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.075 g |
|---|---|
| Polyunsaturated fat C | 0.18 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.18 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.061 g |
| SFA 18:0 C | 0.008 g |
| MUFA 18:1 C | 0.075 g |
| PUFA 18:3 C | 0.006 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 82.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 25 µg |
| Folate, food C | 8 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, no added fat | 97 | 3.6 g | 11.5 g | 3.9 g |
| Grits, with cheese, fat added | 108 | 3.6 g | 11.4 g | 5.3 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 |
|---|---|---|---|---|
| Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | 62 | 1.8 g | 13.1 g | 0.24 g |
| Cornmeal mush, no added fat | 58 | 1.1 g | 12.5 g | 0.28 g |
| Cream of rice | 69 | 1.2 g | 15.3 g | 0.09 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 |
| Cream of wheat, regular or quick, made with water, no added fat | 51 | 1.5 g | 10.6 g | 0.21 g |
| Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt | 61 | 2.1 g | 13.5 g | 0.47 g |
| Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt | 61 | 2.1 g | 13.5 g | 0.47 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 65 kcal. 1 oz, dry, yields (185 g): about 120 kcal. 1 packet, dry, yields (148 g): about 96 kcal. 1 cup, cooked (240 g): about 156 kcal.
How much protein is in grits?
Grits contains 1.4 g of protein per 100 g (3% of the 50 g Daily Value), or 2.6 g in 1 oz, dry, yields (185 g). About 8% of its calories come from protein. Compared with other grits and other cooked cereals, that is below the median (median 1.4 g).
How many carbs are in grits?
Grits has 14.8 g of total carbohydrates per 100 g, including 0.8 g of fiber and 0.29 g of sugars.
How much fat is in grits?
Grits contains 0.4 g of fat per 100 g, of which 0.068 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does grits contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (41% DV), Thiamin (B1) (28% DV), Folate (B9) (13% DV) and Niacin (B3) (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in grits?
100 g contains 215 mg of sodium, 9% 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 2708370. 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.