How many calories in 1 cup of Grits with Cheese and butter?

Quick Answer

There are around 380-420 calories in 1 cup of Grits made with whole milk, butter and cheese. The exact calorie count will depend on the specific ingredients and amounts used.

Calories in Grits

Grits are made from ground corn, also known as cornmeal. One cup of plain grits made with water contains around 155 calories. However, grits are often prepared with added dairy products like milk, cream, butter and cheese which significantly increases the calorie content.

Here is the nutrition breakdown for 1 cup of plain grits made with water (155 calories):

Nutrient Amount
Calories 155
Fat 1 g
Carbohydrates 34 g
Fiber 2 g
Protein 3 g

As you can see, plain grits are high in carbohydrates and low in fat and protein. The calories come mainly from the starch in the cornmeal.

Calories from Milk

Grits are commonly prepared with milk instead of water, which adds more calories and nutrients.

– 1 cup whole milk: 146 calories
– 1 cup 2% milk: 122 calories
– 1 cup skim milk: 86 calories

So using whole milk instead of water will add about 150 calories to one cup of grits. 2% milk adds a little less at around 125 additional calories, while skim milk adds only 90 calories.

Calories from Butter

Butter is another very common ingredient used to enrich grits.

– 1 tablespoon butter: 102 calories
– 2 tablespoons butter: 204 calories

A common amount of butter to add to a bowl of grits is 1-2 tablespoons. So this can tack on 100-200 more calories.

Calories from Cheese

Finally, grated cheddar or American cheese is often stirred into hot grits, adding more calories.

– 1/4 cup grated cheddar cheese: 113 calories
– 1/4 cup grated American cheese: 106 calories

A quarter cup of shredded cheese contributes about 110 calories.

Total Calories in Grits with Butter and Cheese

Adding it all up, here are the approximate calories for 1 cup of grits made with different dairy additions:

– Grits with water: 155 calories
– Grits with whole milk: 305 calories
– Grits with 2% milk: 280 calories
– Grits with skim milk: 245 calories
– Grits with milk and 1 Tbsp butter: 380 calories
– Grits with milk, 1 Tbsp butter and 1/4 cup cheese: 490-500 calories
– Grits with milk, 2 Tbsp butter and 1/4 cup cheese: 600-620 calories

As you can see, a typical bowl of grits made with whole milk, a couple tablespoons of butter and cheese will contain around 400-500 calories.

Using reduced fat milk, limiting the butter and skipping the cheese can reduce the calorie count closer to 250 calories per serving.

Nutritional Benefits of Grits

Despite the high calorie count when served with dairy additions, grits do provide some nutritional value:

Fiber

The cornmeal used to make grits contains a good amount of dietary fiber – around 2 grams per cooked cup. Fiber promotes healthy digestion.

Protein

One cup of grits provides about 3 grams of plant-based protein. This makes it a moderately good source especially at breakfast.

Antioxidants

Corn contains carotenoid antioxidants like lutein and zeaxanthin which are important for eye health.

B Vitamins

The corn in grits contains small amounts of B vitamins including folate, thiamin and niacin. These support energy metabolism and cellular function.

Iron

A cup of grits provides around 5% of the RDI for iron. This helps transport oxygen around the body.

So in moderation, grits can be part of a healthy diet, providing nutrients like fiber, plant protein, antioxidants and B vitamins. Just keep portion sizes in check and limit high-calorie add-ons like butter and cheese.

Tips for Lightening Up Your Grits

If you enjoy grits but want to reduce the calorie content, here are some tips:

– Use skim or low fat milk instead of whole milk.

– Limit butter to 1 tablespoon or less, or leave it out completely.

– Skip the cheese or only use a small sprinkle.

– Use herbs, spices, hot sauce or a small drizzle of olive oil to add flavor instead of butter.

– Try plain grits seasoned with just a little salt and pepper.

– Switch to a lower calorie alternative like polenta or corn porridge.

– Serve grits in a smaller bowl or as a side dish instead of a main meal.

– Pair grits with lower calorie proteins like eggs, chicken breast or shrimp instead of sausage.

– Fill up on non-starchy vegetables like salad greens, broccoli or tomatoes.

– Stay active throughout the day to help burn extra calories from higher calorie meals.

Nutrition Facts Label for Grits with Butter and Cheese

Here is an estimated Nutrition Facts label for 1 cup of grits prepared with whole milk, 2 tablespoons of butter and 1/4 cup of cheddar cheese:

Nutrition Facts 1 cup grits with milk, butter and cheese
Calories 420
Total Fat 24 g
Saturated Fat 15 g
Trans Fat 0 g
Cholesterol 60 mg
Sodium 420 mg
Total Carbohydrates 44 g
Dietary Fiber 2 g
Total Sugars 6 g
Protein 12 g

As shown, 1 cup of grits can deliver over 400 calories when loaded up with high fat dairy. To lighten them up, use reduced fat milk, limit butter and cheese, and fill up on non-starchy veggies on the side.

The Bottom Line

A typical one cup serving of grits made with whole milk, butter and cheese provides between 380-500 calories depending on the specific ingredients and amounts used. Going lighter on the dairy additions can reduce the calorie count. Grits also provide some beneficial nutrients like fiber, antioxidants and B vitamins, so can be included as part of a healthy diet in moderation.
Using reduced fat dairy, limiting high-fat toppings and keeping portion sizes reasonable are good ways to keep grits as a more nutritious choice.

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