Are Grits and Cheese Healthy? A Nutritional Deep Dive

December 17, 2025 •

3 min read

According to the USDA, plain cooked grits made with water contain virtually no fat or cholesterol, serving as a low-calorie base rich in iron and B vitamins. The key to understanding the dish's health impact, however, lies in how it's prepared and what's added to it, especially cheese.

Quick Summary

Assessing the healthiness of grits and cheese depends on ingredients and preparation, since plain grits are low-fat and rich in vitamins, while cheese and other additions boost calories, saturated fat, and sodium.

Key Points

Plain Grits are Nutritious: Unadorned grits, especially stone-ground varieties, are a good source of iron, B vitamins, and antioxidants like lutein and zeaxanthin.
Additions Change Everything: Adding cheese, butter, and cream drastically increases the dish's calorie, saturated fat, and sodium content.
Preparation Matters: How you cook your grits and what you add determines the final nutritional value.
Health Concerns: Regular consumption of high-fat, high-sodium cheese grits can be detrimental, especially for heart health and weight management.
Healthier Alternatives Exist: You can make a healthier version by using less-processed grits, lower-fat dairy alternatives, and reducing the amount of cheese.
Moderation is Key: Eating cheese grits as an occasional treat is fine for most people, but it shouldn't be a daily staple.

The Core Nutrients of Plain Grits

Plain grits, especially the less-processed stone-ground or enriched varieties, provide a solid nutritional foundation. They are made from ground corn and are naturally gluten-free. A single serving of cooked, enriched grits offers a significant percentage of the daily value for iron, folate, and other B vitamins crucial for energy metabolism and cell production. Beyond essential nutrients, grits also contain beneficial antioxidants like lutein and zeaxanthin, which are known to support eye health.

Breakdown of Plain Grits Benefits

Rich in Iron: Supports red blood cell production and helps prevent iron-deficiency anemia.
Excellent Source of B Vitamins: Includes thiamine, niacin, and folate, which are vital for metabolism and overall cellular function.
Full of Antioxidants: Lutein and zeaxanthin in yellow grits help protect vision and eye health.
Naturally Gluten-Free: A safe and suitable carbohydrate alternative for individuals with celiac disease or gluten sensitivity.
High Fiber Content: Stone-ground grits retain more fiber, aiding in digestion and promoting fullness.

The Impact of Adding Cheese and Other Ingredients

The classic southern preparation of cheese grits involves adding ingredients that significantly alter the dish's nutritional profile. The addition of cheese, butter, and cream, while improving flavor and creaminess, dramatically increases the calorie, fat, saturated fat, and sodium content. A single cup of cheese grits can contain hundreds of milligrams of sodium, a concern for those monitoring blood pressure. Saturated fats can contribute to elevated LDL cholesterol, increasing the risk of cardiovascular disease.

Common High-Calorie Additions

Heavy Cream and Butter: These traditional additions contribute high levels of fat and calories.
High-Fat Cheeses: The type of cheese used matters. Sharp cheddar or other full-fat cheeses will increase saturated fat content.
Processed Meats: Serving with sausage or bacon drippings, another classic method, adds more fat and sodium.

Making Healthier Cheese Grits

It is possible to enjoy grits and cheese in a healthier way. The key is in making mindful substitutions. For example, using a stronger, aged cheese means you can use less while still getting a full flavor. Cooking grits with water or low-fat milk instead of heavy cream or full-fat milk can reduce calorie and fat content.

Use stone-ground grits to increase fiber and nutritional value.
Substitute full-fat dairy with water, broth, or low-fat milk.
Use a modest amount of extra-sharp cheese for flavor impact rather than a large amount of mild cheese.
Enhance flavor with spices and herbs instead of relying on high-sodium ingredients.
Incorporate vegetables, like roasted peppers or greens, to boost nutrients.

Nutritional Comparison: Plain vs. Cheesy Grits

The table below highlights the significant nutritional differences between a single serving of plain cooked grits (made with water) and a typical preparation of cheese grits.


Nutrient	Plain Grits (1 cup)	Cheese Grits (1 cup)	Impact of Cheese	Healthy
Calories	~143 kcal	~347 kcal	Substantial Increase	Depends on Overall Diet
Total Fat	<1g	~19g	Significant Increase	High Fat
Saturated Fat	<1g	~12g	Large Increase	Very High Saturated Fat
Sodium	~5mg	~767mg	Large Increase	Very High Sodium
Protein	~3g	~10g	Notable Increase	Good Protein Boost
Fiber	~1g	~1.4g	Slight Increase	Low Fiber

Making an Informed Decision

Ultimately, whether grits and cheese are healthy depends on context. For most people, consuming cheese grits occasionally as a treat is unlikely to cause issues, especially if portion sizes are controlled. However, frequent consumption of a high-fat, high-sodium version could lead to negative health outcomes over time, particularly for individuals with cardiovascular concerns or those managing their weight. By selecting stone-ground grits, controlling portion sizes, and opting for healthier cheese alternatives or preparation methods, you can make this comfort food a more mindful addition to your diet.

Conclusion: The Final Verdict

Plain grits offer a nutritious, low-fat foundation rich in iron, B vitamins, and antioxidants. The addition of cheese, butter, and heavy cream, however, adds significant calories, saturated fat, and sodium, transforming a simple dish into a less-healthy indulgence. The key to making grits and cheese healthy is moderation and smart preparation. Opting for less-processed grits and reducing high-fat ingredients can help you enjoy this classic southern comfort food without compromising your health goals. Consider a sprinkle of sharp cheese rather than a full cup and cook with broth or low-fat milk to retain flavor while cutting down on fat and sodium.

Frequently Asked Questions

Yes, but with modifications. Traditional cheese grits are high in calories and fat, which can hinder weight loss. Opt for stone-ground grits cooked in water or low-fat milk, use a small amount of sharp cheese, and practice portion control.

No. Stone-ground grits are the least processed and most nutritious, retaining more fiber and nutrients. Quick, regular, and instant grits are more processed and contain less nutritional value unless they have been enriched.

To reduce sodium, start with plain grits (not instant packets), cook them in a low-sodium broth or water, and use a small amount of strong-flavored cheese. Season with herbs and spices instead of relying on salt.

Yes, adding cheese boosts the protein content, making the dish more satiating. However, this comes with a trade-off in increased fat and sodium. A leaner protein source, like shrimp, is a good alternative.

Yes. You can use nutritional yeast, a common vegan cheese substitute, to achieve a savory, cheesy flavor without the dairy. Cook the grits in vegetable broth for a rich, flavorful base.

People with diabetes can eat grits in moderation. Healthline recommends choosing stone-ground varieties and pairing them with high-fiber vegetables and lean protein to manage blood sugar. The high carb content needs to be carefully portioned.

For healthier toppings, consider using a sprinkle of parmesan cheese, nutritional yeast, roasted vegetables, avocado slices, or lean protein like grilled shrimp or chicken instead of high-fat, processed meats.