Food · Breakfast Cereals
Corn grits nutrition facts
A typical portion of corn grits (100 g; 100 g, dry) has 370 calories and 8g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 65 calories (cereals, yellow, regular and quick, enriched, cooked with water, without salt) to 371 (cereals, yellow, regular and quick, unenriched, dry).
Nutrition Facts
* 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 for Cereals, corn grits, white, regular and quick, enriched, dry, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 7.7g
- more than 46% of 8,218 USDA reference foods
- Calories per 100 g
- 370
- more than 83% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
100 g weighs 100 g in USDA's record for Cereals, corn grits, white, regular and quick, enriched, dry (FDC 171654).
Where the calories come from: 87% carbohydrate, 4% fat and 8% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Thiamin1.3 mg in 100 g (100 g), 106% of the Daily Value
- Folate263 µg DFE in 100 g (100 g), 66% of the Daily Value
- Selenium17 µg in 100 g (100 g), 31% of the Daily Value
- Niacin4.5 mg in 100 g (100 g), 28% of the Daily Value
- Riboflavin0.3 mg in 100 g (100 g), 26% of the Daily Value
- Vitamin B60.2 mg in 100 g (100 g), 14% of the Daily Value
Source: USDA FoodData Central (FDC 171654), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of corn grits USDA describes
Unenriched has the most calories per 100 g (371); the fewest: Cereals, yellow, regular and… (65)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Cereals, corn grits, white, regular and quick, enriched, dry | 370 | 7.7 g | 1.8 g | 1 mg |
| Cereals, corn grits, yellow, regular and quick, unenriched, dry | 371 | 8.8 g | 1.2 g | 1 mg |
| Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt | 71 | 1.7 g | 0.5 g | 2 mg |
| Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt | 71 | 1.7 g | 0.5 g | 223 mg |
| Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | 65 | 1.2 g | 0.4 g | 2 mg |
| Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | 65 | 1.2 g | 0.4 g | 223 mg |
Every nutrient in this record (114)
The portion is 100 g (100 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 7.65 g | 7.65 g | 15% |
| Total lipid (fat) | 1.75 g | 1.75 g | 2% |
| Carbohydrate, by difference | 79.1 g | 79.1 g | 29% |
| Ash | 0.60 g | 0.60 g | |
| Energy | 370 kcal | 370 kcal | |
| Starch | 68.2 g | 68.2 g | |
| Sucrose | 0.57 g | 0.57 g | |
| Glucose | 0 g | 0 g | |
| Fructose | 0 g | 0 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 10.9 g | 10.9 g | |
| Total Sugars | 0.57 g | 0.57 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 4.60 g | 4.60 g | 16% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.34 g | 0.34 g | 2% |
| Fatty acids, total monounsaturated | 0.32 g | 0.32 g | |
| Fatty acids, total polyunsaturated | 0.88 g | 0.88 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 4.00 mg | 4.00 mg | 0% |
| Iron, Fe | 3.05 mg | 3.05 mg | 17% |
| Magnesium, Mg | 36.0 mg | 36.0 mg | 9% |
| Phosphorus, P | 111 mg | 111 mg | 9% |
| Potassium, K | 141 mg | 141 mg | 3% |
| Sodium, Na | 1.00 mg | 1.00 mg | 0% |
| Zinc, Zn | 0.72 mg | 0.72 mg | 7% |
| Copper, Cu | 0.030 mg | 0.030 mg | 3% |
| Manganese, Mn | 0.14 mg | 0.14 mg | 6% |
| Selenium, Se | 17.0 µg | 17.0 µg | 31% |
Vitamins (34)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 1.00 µg | 1.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.21 mg | 0.21 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 1.00 µg | 1.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 5.00 µg | 5.00 µg | |
| Tocopherol, beta | 0.010 mg | 0.010 mg | |
| Tocopherol, gamma | 0.70 mg | 0.70 mg | |
| Tocopherol, delta | 0.040 mg | 0.040 mg | |
| Tocotrienol, alpha | 0.35 mg | 0.35 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0.97 mg | 0.97 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 1.27 mg | 1.27 mg | 106% |
| Riboflavin | 0.34 mg | 0.34 mg | 26% |
| Niacin | 4.46 mg | 4.46 mg | 28% |
| Pantothenic acid | 0.25 mg | 0.25 mg | |
| Vitamin B-6 | 0.23 mg | 0.23 mg | 14% |
| Folate, total | 171 µg | 171 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 14.4 mg | 14.4 mg | 3% |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0 µg | 0 µg | 0% |
| Folic acid | 132 µg | 132 µg | |
| Folate, food | 39.0 µg | 39.0 µg | |
| Folate, DFE | 263 µg | 263 µg | 66% |
| Betaine | 1.10 mg | 1.10 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.057 g | 0.057 g | |
| Threonine | 0.28 g | 0.28 g | |
| Isoleucine | 0.29 g | 0.29 g | |
| Leucine | 1.15 g | 1.15 g | |
| Lysine | 0.16 g | 0.16 g | |
| Methionine | 0.18 g | 0.18 g | |
| Cystine | 0.17 g | 0.17 g | |
| Phenylalanine | 0.44 g | 0.44 g | |
| Tyrosine | 0.17 g | 0.17 g | |
| Valine | 0.38 g | 0.38 g | |
| Arginine | 0.28 g | 0.28 g | |
| Histidine | 0.23 g | 0.23 g | |
| Alanine | 0.67 g | 0.67 g | |
| Aspartic acid | 0.51 g | 0.51 g | |
| Glutamic acid | 1.72 g | 1.72 g | |
| Glycine | 0.26 g | 0.26 g | |
| Proline | 0.88 g | 0.88 g | |
| Serine | 0.38 g | 0.38 g |
Fatty acids (30)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.31 g | 0.31 g | |
| SFA 18:0 | 0.033 g | 0.033 g | |
| SFA 20:0 | 0 g | 0 g | |
| MUFA 18:1 | 0.32 g | 0.32 g | |
| PUFA 18:2 | 0.85 g | 0.85 g | |
| PUFA 18:3 | 0.028 g | 0.028 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| SFA 24:0 | 0 g | 0 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 171654: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in corn grits?
370 in 100 g (100 g) of dry; 65 to 371 per 100 g across USDA's descriptions.
How much protein is in corn grits?
8g in 100 g; 7.7 g per 100 g.
How much sodium is in corn grits?
0mg in 100 g; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov