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Corn grits nutrition: calories, carbs, GI, protein, fiber, fats

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Corn grits

Corn grits
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
80 (high)
Calories ⓘ Calories per 100-gram serving 74
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 14.85 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -0.3 (alkaline)
TOP 8% Iron ⓘHigher in Iron content than 92% of foods
TOP 29% Calcium ⓘHigher in Calcium content than 71% of foods
TOP 34% Folic acid (B9) ⓘHigher in Folic acid (B9) content than 66% of foods
TOP 38% Net carbs ⓘHigher in Net carbs content than 62% of foods
TOP 40% Carbs ⓘHigher in Carbs content than 60% of foods

Corn grits calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 74
Calories in 1 cup 162 219 g

Corn grits Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
80

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 20% 252% 5% 6% 3% 30% 3% 0% 7% 0% 2%
Calcium: 64 mg of 1,000 mg 6%
Iron: 6.71 mg of 8 mg 84%
Magnesium: 6 mg of 420 mg 1%
Phosphorus: 14 mg of 700 mg 2%
Potassium: 27 mg of 3,400 mg 1%
Sodium: 227 mg of 2,300 mg 10%
Zinc: 0.09 mg of 11 mg 1%
Copper: 0 mg of 1 mg 0%
Manganese: 0.049 mg of 2 mg 2%
Selenium: 0 µg of 55 µg 0%
Choline: 2.6 mg of 550 mg 0%

Mineral chart - relative view

Iron
6.71 mg
TOP 8%
Calcium
64 mg
TOP 29%
Sodium
227 mg
TOP 40%
Manganese
0.049 mg
TOP 67%
Magnesium
6 mg
TOP 90%
Phosphorus
14 mg
TOP 91%
Zinc
0.09 mg
TOP 91%
Potassium
27 mg
TOP 94%
Choline
2.6 mg
TOP 95%
Copper
0 mg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 36% 32% 32% 4% 7% 21% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.01 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.143 mg of 1 mg 12%
Vitamin B2: 0.135 mg of 1 mg 10%
Vitamin B3: 1.672 mg of 16 mg 10%
Vitamin B5: 0.052 mg of 5 mg 1%
Vitamin B6: 0.028 mg of 1 mg 2%
Folate: 27 µg of 400 µg 7%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
0.143 mg
TOP 40%
Folate
27 µg
TOP 43%
Vitamin B3
1.672 mg
TOP 61%
Vitamin B2
0.135 mg
TOP 61%
Vitamin B6
0.028 mg
TOP 88%
Vitamin B5
0.052 mg
TOP 93%
Vitamin E
0.01 mg
TOP 95%
Vitamin C
0 mg
TOP 100%
Vitamin K
0 µg
TOP 100%

Macronutrients chart

2% 16% 80%
Protein:
Daily Value: 3%
1.58 g of 50 g
3%
Fats:
Daily Value: 1%
0.49 g of 65 g
1%
Carbs:
Daily Value: 5%
15.95 g of 300 g
5%
Water:
Daily Value: 4%
81.22 g of 2,000 g
4%
Other:
0.76 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 12% 15% 13% 26% 5% 9% 15% 13% 21%
Tryptophan: 11 mg of 280 mg 4%
Threonine: 52 mg of 1,050 mg 5%
Isoleucine: 58 mg of 1,400 mg 4%
Leucine: 228 mg of 2,730 mg 8%
Lysine: 31 mg of 2,100 mg 1%
Methionine: 29 mg of 1,050 mg 3%
Phenylalanine: 87 mg of 1,750 mg 5%
Valine: 77 mg of 1,820 mg 4%
Histidine: 48 mg of 700 mg 7%

Fat type information

22% 23% 55%
Saturated Fat: 0.076 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 0.191 g

Carbohydrate type breakdown

99%
Starch: 15.39 g
Sucrose: 0.1 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Corn grits

7% 92%
Sugar: 0.1 g
Fiber: 1.1 g
Other: 14.75 g

All nutrients for Corn grits per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 74kcal 4% 79% 1.6 times more than OrangeOrange
Protein 1.58g 4% 81% 1.8 times less than BroccoliBroccoli
Fats 0.49g 1% 81% 68 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 14.85g N/A 38% 3.6 times less than ChocolateChocolate
Carbs 15.95g 5% 40% 1.8 times less than RiceRice
Iron 6.71mg 84% 8% 2.6 times more than BeefBeef
Calcium 64mg 6% 29% 2 times less than MilkMilk
Potassium 27mg 1% 94% 5.4 times less than CucumberCucumber
Magnesium 6mg 1% 90% 23.3 times less than AlmondAlmond
Sugar 0.1g N/A 75% 89.7 times less than Coca-ColaCoca-Cola
Fiber 1.1g 4% 49% 2.2 times less than OrangeOrange
Copper 0mg 0% 100% N/AShiitake
Zinc 0.09mg 1% 91% 70.1 times less than BeefBeef
Starch 15.39g 6% 92% Equal to PotatoPotato
Phosphorus 14mg 2% 91% 13 times less than Chicken meatChicken meat
Sodium 227mg 10% 40% 2.2 times less than White BreadWhite Bread
Vitamin E 0.01mg 0% 95% 146 times less than KiwifruitKiwifruit
Manganese 0.05mg 2% 67%
Vitamin B1 0.14mg 12% 40% 1.9 times less than Pea rawPea raw
Vitamin B2 0.14mg 10% 61% Equal to AvocadoAvocado
Vitamin B3 1.67mg 10% 61% 5.7 times less than Turkey meatTurkey meat
Vitamin B5 0.05mg 1% 93% 21.7 times less than Sunflower seedSunflower seed
Vitamin B6 0.03mg 2% 88% 4.3 times less than OatOat
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 27µg 7% 43% 2.3 times less than Brussels sproutBrussels sprout
Saturated Fat 0.08g 0% 83% 77.6 times less than BeefBeef
Monounsaturated Fat 0.08g N/A 82% 121 times less than AvocadoAvocado
Polyunsaturated fat 0.19g N/A 79% 247 times less than WalnutWalnut
Tryptophan 0.01mg 0% 95% 27.7 times less than Chicken meatChicken meat
Threonine 0.05mg 0% 93% 13.8 times less than BeefBeef
Isoleucine 0.06mg 0% 93% 15.8 times less than Salmon rawSalmon raw
Leucine 0.23mg 0% 89% 10.7 times less than Tuna BluefinTuna Bluefin
Lysine 0.03mg 0% 96% 14.6 times less than TofuTofu
Methionine 0.03mg 0% 92% 3.3 times less than QuinoaQuinoa
Phenylalanine 0.09mg 0% 91% 7.7 times less than EggEgg
Valine 0.08mg 0% 93% 26.4 times less than Soybean rawSoybean raw
Histidine 0.05mg 0% 91% 15.6 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Eicosadienoic acid 0g N/A 100%

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 74
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
10%
Sodium 227mg
5%
Total Carbohydrate 16g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 64mg 6%

Iron 7mg 88%

Potassium 27mg 1%

*
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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Corn grits nutrition infographic

Corn grits nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173897/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.