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White corn grits (regular/quick, dry, unenriched)
Vegetables

White corn grits (regular/quick, dry, unenriched) nutrition facts

Per 1 cup · 156 g

Calories
579
29%
of a 2,000 cal day
  • Protein
    14g
    10% of calories
  • Carbs
    124g
    87% of calories
  • Fat
    1.9g
    3% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of White corn grits (regular/quick, dry, unenriched) (1 cup, 156 g) has 579 calories, with 14 g of protein, 124 g of carbohydrates and 1.9 g of fat. Most of its energy comes from carbs (87% of calories). It is high in protein (27% DV), iron (20% DV) and selenium (48% DV).

Per 100 g
371cal
medium energy density
Protein per 100 cal
2.4g
Net carbs
122g
carbs minus fiber
Fiber
2.5g
1 g sugar

High in

20%+ of the daily value

  • Protein27%
  • Iron20%
  • Selenium48%

Good source of

10–19% of the daily value

  • Thiamine17%
  • Niacin12%
  • Vitamin B618%
  • Pantothenic acid15%
  • Magnesium10%
  • Phosphorus16%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (156 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin K0.5 μg
0%
Thiamine0.2 mg
17%
Riboflavin (B2)0.1 mg
5%
Niacin2 mg
12%
Vitamin B60.2 mg
18%
Folate (B9)8 μg
2%
Vitamin B120 μg
0%
Pantothenic acid1 mg
15%

Minerals

NutrientAmount% Daily Value
Calcium3 mg
0%
Iron2 mg
20%
Potassium214 mg
5%
Magnesium42 mg
10%
Phosphorus114 mg
16%
Zinc1 mg
6%
Copper0.1 mg
13%
Manganese0.2 mg
7%
Selenium27 μg
48%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene2 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Isoleucine0.5 g—
Leucine2 g—
Lycopene0 μg—
Lysine0.4 g—
Methionine0.3 g—
Monounsaturated fats0.5 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine1 g—
Valine1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 579 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 110min
    Walking (3.5 mph)
  • 69min
    Cycling (moderate)
  • 48min
    Running (6 mph)
  • 81min
    Swimming laps

Common questions

How many calories are in White corn grits (regular/quick, dry, unenriched)?

One serving of White corn grits (regular/quick, dry, unenriched) (1 cup) has 579 calories, which works out to 371 calories per 100 g. That is about 29% of a 2,000-calorie day.

Are White corn grits (regular/quick, dry, unenriched) high in protein?

It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 10% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are White corn grits (regular/quick, dry, unenriched) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 122 g of net carbs and 87% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in White corn grits (regular/quick, dry, unenriched)?

1.6 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in White corn grits (regular/quick, dry, unenriched)?

1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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