What this corn grits serving includes
The food name specifies white corn grits that are regular or quick, enriched, cooked with water and salt. The reference is 1 cup cooked, 257 g, not a cup of dry grits. Water changes volume and weight, while milk, butter, cheese, broth and extra salt add nutrients not represented in this plain entry.
Calories, carbs and fiber per cup
One 257 g cooked cup lists 182 kcal, 37.93 g carbohydrate, 4.39 g protein, 1.18 g total fat and 2.06 g dietary fiber. Total sugar is 0.31 g and added sugar is recorded as 0 g. For a half-cup portion, divide the reference values by two if the cooked grits are mixed evenly; add toppings separately.
Enrichment and minerals
The USDA record provides 71.96 mcg folate and 1.46 mg iron per 257 g cup, plus 69.39 mg potassium and 2.57 mg calcium. Sodium is 573.11 mg per cup, calculated from the source value of 223 mg per 100 g. These figures apply to this enriched grits entry cooked with water and salt; a different product, recipe or added seasoning can change them.
Preparation, storage and balanced serving
Cook dry grits according to the package directions and keep the cooked mixture hot during service. For a more complete meal, pair a measured portion with vegetables or a protein and account for butter, cheese or sauce in the total. Refrigerate leftovers promptly in a covered container and reheat thoroughly; discard food that shows clear spoilage rather than tasting it to test safety.
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🧊 Storage Guide
❄️
Fridge
3-4 days
🧊
Freezer
2 months
⚠️ Signs of
Spoilage:
- smell: Sour or off odor
- visual: Mold growth, Separation or drying out
- texture: Slimy or unusually thick texture
- when to discard: Any mold or foul smell
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 tablespoon
(16.00g)
1.00 cup
(257.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 82.9300 | g |
| Energy | 71.0000 | kcal |
| Energy | 298.0000 | kJ |
| Protein | 1.7100 | g |
| Total lipid (fat) | 0.4600 | g |
| Ash | 0.1500 | g |
| Carbohydrate, by difference | 14.7600 | g |
| Fiber, total dietary | 0.8000 | g |
| Total Sugars | 0.1200 | g |
| Starch | 14.3400 | g |
| Calcium, Ca | 1.0000 | mg |
| Iron, Fe | 0.5700 | mg |
| Magnesium, Mg | 7.0000 | mg |
| Phosphorus, P | 20.0000 | mg |
| Potassium, K | 27.0000 | mg |
| Sodium, Na | 223.0000 | mg |
| Zinc, Zn | 0.1800 | mg |
| Copper, Cu | 0.0000 | mg |
| Manganese, Mn | 0.0370 | mg |
| Selenium, Se | 3.1000 | µg |
| Fluoride, F | 56.0000 | µg |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 0.0860 | mg |
| Riboflavin | 0.0580 | mg |
| Niacin | 0.7990 | mg |
| Pantothenic acid | 0.0460 | mg |
| Vitamin B-6 | 0.0460 | mg |
| Folate, total | 28.0000 | µg |
| Folic acid | 14.0000 | µg |
| Folate, food | 14.0000 | µg |
| Folate, DFE | 38.0000 | µg |
| Choline, total | 2.6000 | mg |
| Betaine | 0.2000 | mg |
| Vitamin B-12 | 0.0000 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 0.0000 | µg |
| Retinol | 0.0000 | µg |
| Carotene, beta | 0.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 0.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 1.0000 | µg |
| Vitamin E (alpha-tocopherol) | 0.0300 | mg |
| Vitamin E, added | 0.0000 | mg |
| Tocopherol, beta | 0.0000 | mg |
| Tocopherol, gamma | 0.1000 | mg |
| Tocopherol, delta | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 0.0000 | IU |
| Vitamin D (D2 + D3) | 0.0000 | µg |
| Vitamin K (phylloquinone) | 0.0000 | µg |
| Fatty acids, total saturated | 0.0660 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0000 | g |
| SFA 14:0 | 0.0000 | g |
| SFA 16:0 | 0.0620 | g |
| SFA 18:0 | 0.0040 | g |
| Fatty acids, total monounsaturated | 0.0640 | g |
| MUFA 16:1 | 0.0000 | g |
| MUFA 18:1 | 0.0640 | g |
| MUFA 20:1 | 0.0000 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 0.1650 | g |
| PUFA 18:2 | 0.1650 | g |
| PUFA 18:3 | 0.0000 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:4 | 0.0000 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 22:5 n-3 (DPA) | 0.0000 | g |
| PUFA 22:6 n-3 (DHA) | 0.0000 | g |
| Cholesterol | 0.0000 | mg |
| Tryptophan | 0.0100 | g |
| Threonine | 0.0530 | g |
| Isoleucine | 0.0560 | g |
| Leucine | 0.2110 | g |
| Lysine | 0.0330 | g |
| Methionine | 0.0370 | g |
| Cystine | 0.0330 | g |
| Phenylalanine | 0.0900 | g |
| Tyrosine | 0.0660 | g |
| Valine | 0.0790 | g |
| Arginine | 0.0650 | g |
| Histidine | 0.0500 | g |
| Alanine | 0.1270 | g |
| Aspartic acid | 0.0980 | g |
| Glutamic acid | 0.3260 | g |
| Glycine | 0.0480 | g |
| Proline | 0.1540 | g |
| Serine | 0.0760 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 171671)
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