Grains & Starches
Grits nutrition facts
A 1 undetermined tablespoon (16 g) serving of grits provides 11 calories, 0 g protein, 2 g carbohydrate, and 0 g fat — about 10% of its calories from protein, 84% from carbohydrate, and 6% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (16 g)
- Vitamin E
- 0.00 mg
- Thiamin (B1)
- 0.01 mg
- Riboflavin (B2)
- 0.01 mg
- Niacin (B3)
- 0.13 mg
- Vitamin B6
- 0.01 mg
- Folate (DFE)
- 4.48 mcg
- Magnesium
- 1.12 mg
- Phosphorus
- 3.20 mg
- Zinc
- 0.03 mg
- Manganese
- 0.01 mg
- Selenium
- 0.50 mcg
Nutrition highlights
Per 1 undetermined tablespoon (16 g), grits provides 0 g protein, 2 g carbohydrate, and 0 g fat, with no single vitamin or mineral reaching 10% of the Daily Value.
% of the FDA Daily Value per 1 undetermined tablespoon (16 g) serving.
Key metrics
Nutrient density
Per 100 kcal, grits delivers about 3% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to grits by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in grits?
- A 1 undetermined tablespoon (16 g) serving of grits has about 11 calories. Per 100 g, it has 71 calories — a low calorie density.
- How much protein is in grits?
- Grits provides about 0 g of protein per 1 undetermined tablespoon (16 g) serving.
- What are the macros in grits?
- Per serving, grits has roughly 0 g protein, 2 g carbohydrate, and 0 g fat. By calories, that is 10% protein, 84% carbohydrate, and 6% fat.
- Is grits high in protein?
- Grits has a protein density of about 2.4 g per 100 kcal, and 10% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in grits?
- Grits contains small amounts of several vitamins and minerals; see the full label above for the complete micronutrient breakdown.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 171671 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Grits Nutrition Facts.” https://www.nutrifactshub.com/foods/grits