USDA reference food

Grits, with cheese, no added fat

1 cup, cooked of grits, with cheese, no added fat (240 g) has 230 calories, 9g of protein, 9g of fat and 2g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2708368). It is one of 10 USDA descriptions of grits.

FoodData Central 2708368, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup, cooked (240g)

AmountPortion

Amount per serving

Calories230

% Daily Value*

Total Fat 9g12%

Saturated Fat 5g25%

Trans Fat not declared

Cholesterol 25mg9%

Sodium 320mg14%

Total Carbohydrate 28g10%

Dietary Fiber 2g6%

Total Sugars 0g

Includes Added Sugars not declared

Protein 9g17%

Vitamin D 0.2mcg1%

Calcium 190mg15%

Iron 1mg6%

Potassium 60mg1%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 3.6g; more than 34% of 8,218 USDA reference foods
Calories per 100 g: 97; more than 27% of reference foods
Fiber per 100 g: 0.7g; more than 53% of reference foods

What a portion gives you

Fiber 2g6%

Protein 9g17%

Potassium 60mg1%

Calcium 190mg15%

Iron 1mg6%

Sodium 320mg14%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2708368); FDA Daily Values, 21 CFR 101.9.

Also rich in

Thiamin0.4 mg in 1 cup, cooked (240 g), 30% of the Daily Value
Selenium13 µg in 1 cup, cooked (240 g), 24% of the Daily Value
Riboflavin0.2 mg in 1 cup, cooked (240 g), 17% of the Daily Value
Folate67 µg DFE in 1 cup, cooked (240 g), 17% of the Daily Value
Phosphorus154 mg in 1 cup, cooked (240 g), 12% of the Daily Value
Zinc1.2 mg in 1 cup, cooked (240 g), 11% of the Daily Value
Vitamin B120.3 µg in 1 cup, cooked (240 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2708368), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 48% carbohydrate, 37% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	97.0	27%
Protein	3.60 g	34%
Total fat	3.92 g	46%
Carbohydrate	11.5 g	57%
Fiber	0.70 g	53%
Total sugars	0.12 g	37%
Sodium	134 mg	62%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup, cooked (240 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	8.64 g	3.60 g	17%
Total lipid (fat)	9.41 g	3.92 g	12%
Carbohydrate, by difference	27.7 g	11.5 g	10%
Energy	233 kcal	97.0 kcal
Alcohol, ethyl	0 g	0 g
Water	193 g	80.2 g
Total Sugars	0.29 g	0.12 g
Fiber, total dietary	1.68 g	0.70 g	6%
Cholesterol	26.4 mg	11.0 mg	9%
Fatty acids, total saturated	5.09 g	2.12 g	25%
Fatty acids, total monounsaturated	2.03 g	0.85 g
Fatty acids, total polyunsaturated	0.60 g	0.25 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	192 mg	80.0 mg	15%
Iron, Fe	1.03 mg	0.43 mg	6%
Magnesium, Mg	21.6 mg	9.00 mg	5%
Phosphorus, P	154 mg	64.0 mg	12%
Potassium, K	64.8 mg	27.0 mg	1%
Sodium, Na	322 mg	134 mg	14%
Zinc, Zn	1.22 mg	0.51 mg	11%
Copper, Cu	0.041 mg	0.017 mg	5%
Selenium, Se	13.2 µg	5.50 µg	24%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	81.6 µg	34.0 µg
Vitamin A, RAE	81.6 µg	34.0 µg	9%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.26 mg	0.11 mg	2%
Vitamin D (D2 + D3)	0.24 µg	0.10 µg	1%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	2.40 µg	1.00 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.36 mg	0.15 mg	30%
Riboflavin	0.22 mg	0.091 mg	17%
Niacin	1.39 mg	0.58 mg	9%
Vitamin B-6	0.089 mg	0.037 mg	5%
Folate, total	45.6 µg	19.0 µg
Vitamin B-12	0.26 µg	0.11 µg	11%
Choline, total	8.88 mg	3.70 mg	2%
Vitamin K (phylloquinone)	0.72 µg	0.30 µg	1%
Folic acid	31.2 µg	13.0 µg
Folate, food	14.4 µg	6.00 µg
Folate, DFE	67.2 µg	28.0 µg	17%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.17 g	0.070 g
SFA 6:0	0.14 g	0.059 g
SFA 8:0	0.091 g	0.038 g
SFA 10:0	0.22 g	0.091 g
SFA 12:0	0.25 g	0.10 g
SFA 14:0	0.80 g	0.33 g
SFA 16:0	2.38 g	0.99 g
SFA 18:0	0.89 g	0.37 g
MUFA 18:1	2.03 g	0.84 g
PUFA 18:2	0.59 g	0.25 g
PUFA 18:3	0.041 g	0.017 g
PUFA 20:4	0.014 g	0.0060 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.13 g	0.056 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.017 g	0.0070 g
PUFA 20:5 n-3 (EPA)	0.0024 g	0.0010 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.0048 g	0.0020 g

Source: USDA FoodData Central, FDC 2708368: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat grits

USDA lists 10 preparations of grits. The grits page puts them side by side, per 100 g and per portion.

Compare every grits preparation

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov