A serving of 1 cup (164 g) of grits contains approximately 148 calories. Grits are a popular breakfast option in the southern United States, but they can also be enjoyed as a side dish or as a main course. While they are often served with butter, cheese, or sugar, they can also be prepared with healthier ingredients for a nutritious meal.

In addition to their versatility and delicious taste, grits offer a range of health benefits. They are a good source of carbohydrates, dietary fiber, and protein, while also being low in fat and sodium. For those following a gluten-free diet, grits are a great option as they are naturally free of gluten.

In this article, we'll explore the nutritional benefits of grits and offer some tips for incorporating them into your diet in a healthy and delicious way.

Calories in Grits

When prepared without added fat, grits can be a filling and satisfying meal that won't overload your calorie intake for the day. However, it's important to keep portion sizes in mind, as larger servings can quickly add up in calories. To keep your meal within a healthy calorie range, consider pairing your grits with other nutritious foods, such as fresh fruit or vegetables, lean protein, and healthy fats.

Grits as a Source of Carbohydrates

Carbohydrates are an essential part of a healthy diet and are especially important for active individuals or those with high energy needs. Grits provide a quick source of energy and can be easily incorporated into meals and snacks throughout the day. For a balanced meal, consider adding protein and healthy fats to your grits to help keep you fuller for longer and maintain stable energy levels.

Grits Contains Dietary Fiber

Fiber is an important nutrient that is often lacking in many people's diets. Consuming adequate amounts of fiber can help reduce the risk of chronic diseases, such as heart disease and diabetes, while also promoting regular bowel movements and preventing constipation. To increase the fiber content of your meal, consider pairing your grits with fresh fruits or vegetables, which are also excellent sources of fiber.

Grits are Low in Sodium

Most Americans consume too much sodium, which can increase the risk of high blood pressure and other health problems. By choosing low-sodium foods, such as grits, you can help reduce your sodium intake and support your overall health. To further reduce the sodium in your meal, opt for lower-sodium toppings, such as herbs and spices, instead of salt or high-sodium sauces and condiments.

Grits Contain Protein

Protein is an important nutrient that helps repair and build tissues in the body, as well as supporting immune function and hormone production. Grits contain approximately 4 grams of protein per serving, making them a good addition to meals and snacks throughout the day. To boost the protein content of your meal, consider adding lean protein sources, such as eggs, turkey sausage, or tofu, to your grits.

Grits are Low in Fat

While fat is an important nutrient that provides energy and supports many bodily functions, consuming too much can lead to weight gain and other health problems. Grits are naturally low in fat, with only 1 gram of fat per serving, making them a healthy addition to any meal. To further reduce the fat content of your meal, avoid adding high-fat toppings, such as butter or cheese, and opt for healthier options, such as avocado, nuts, or seeds.

Grits are Gluten-free

Gluten is a protein found in many grains, including wheat, barley, and rye. For those with celiac disease or gluten intolerance, consuming gluten can cause digestive problems and other health issues. Grits are naturally free of gluten, making them a safe and delicious option for those following a gluten-free diet. To ensure that your meal is completely gluten-free, be sure to check any seasonings or toppings for gluten-containing ingredients.

Grits as a Breakfast Option

While these toppings can make for a delicious and indulgent breakfast, they can also be high in calories, fat, and sugar. For a healthier breakfast option, try preparing your grits with lower-calorie toppings, such as fresh fruit, cinnamon, or honey. Grits can also be paired with savory ingredients for a more filling and protein-packed breakfast. Try adding scrambled eggs, turkey sausage, or sautéed vegetables to your grits for a satisfying and nutritious meal.

Grits can be Savory or Sweet

While grits are often associated with sweet toppings like sugar and cinnamon, they can also be prepared with savory ingredients, such as cheese, bacon, or herbs. Experiment with different flavor combinations to find a version of grits that you love. Consider trying grits with grilled shrimp and garlic butter, or with sautéed spinach and feta. The possibilities are endless!

Grits are a Southern Staple

For many people, grits represent cherished memories of childhood, family gatherings, and many other special occasions. To truly appreciate grits, it's important to embrace their rich cultural history and the sense of place they evoke. Whether you prefer your grits sweet or savory, they are a delicious and nutritious food that can be enjoyed any time of day.