Calories

• A 1-cup serving of prepared grits cooked in water is about 143 calories. If you cook with butter or milk, you'll need to factor in those additional calories and nutritional details.
  
  

Fat

• Grits are a very low-fat food, with less than a gram of fat per 1-cup serving.
  
  

Sodium

• When prepared without salt, grits have no sodium. If you cook grits with the recommended amount of salt or if you cook pre-seasoned grits, they can contain about 540 mg of sodium.
  
  

Carbohydrates

• Grits are high in carbs, with a 1-cup serving containing 31 grams carbohydrates, which is 10% of the recommended daily allowance. They are low in fiber, with only 1 gram per prepared cup.
  
  

Protein

• With no added ingredients, a 1-cup serving of grits contains 3 grams of protein.
  
  

Other Nutrients

• Grits are high in folate, with one cup providing 20% of the recommended allowance. They are also a good source of iron, niacin, riboflavin, selenium, thiamin and vitamin A.