How many calories are in one package of instant grits?

October 30, 2025 •

3 min read

An original, unflavored packet of instant grits from a leading brand contains approximately 100 calories. For many people seeking a quick and easy breakfast, knowing precisely how many calories are in one package of instant grits is a key step in planning their meal and managing their nutritional intake.

Quick Summary

The base calorie count for a single, original packet of instant grits is around 100 calories, though this can increase with different flavors or added ingredients. The final calorie count depends on preparation.

Key Points

Base Calories: An original, unflavored packet of instant grits contains about 100 calories when prepared with water.
Flavored vs. Original: Flavored varieties like butter or cheddar cheese often contain slightly more calories and significantly more fat and sodium than the plain version.
Add-ins Matter: Adding ingredients like butter, cheese, milk, or sugar can dramatically increase the total calorie count of your meal.
Calorie-Saving Tips: Use water or low-sodium broth instead of milk, and opt for spices, fresh vegetables, or nutritional yeast for flavor instead of fat.
Nutritional Differences: Instant grits are more processed than stone-ground varieties, resulting in a lower fiber content. Stone-ground grits offer more nutrients but take longer to cook.

Understanding the Base Calorie Count

For most leading brands like Quaker, a standard 0.98 oz packet of original, unflavored instant grits contains 100 calories. This is the base number to work with before any additions are made. Instant grits are primarily a carbohydrate-based food, providing a quick source of energy. They are also often fortified with iron and B vitamins, including niacin and thiamin, to add nutritional value lost during processing.

Factors That Increase Calorie Count

The 100-calorie figure only applies to the grits themselves, prepared with water. The total calorie count for a serving of instant grits can increase dramatically with popular additions. Common ingredients used to enhance flavor also contribute significantly to the final meal's caloric load.

Common Additions and Their Calorie Impact:

Butter: Adding a single tablespoon of butter (about 100 calories) can double the total calories of your meal.
Cheese: A quarter-cup of shredded cheddar cheese can add over 100 calories, plus a significant amount of saturated fat.
Milk: Cooking with or adding milk instead of water will add calories. One-half cup of whole milk adds about 75 calories.
Sugar/Syrup: Sweetening with a tablespoon of maple syrup or brown sugar adds 50-60 calories.
Flavored Packets: Flavored varieties often have higher calorie counts than the original. For example, some butter-flavored packets may have slightly more calories, typically around 100 calories but with added fat.

Comparison of Instant Grits Flavors

While the original flavor provides a lean base, the convenience of flavored packets comes with a trade-off in nutritional content. For a detailed look, compare the base nutrition of common Quaker Instant Grits varieties.


Feature	Quaker Original Instant Grits	Quaker Butter Flavor Instant Grits	Quaker Cheddar Cheese Instant Grits
Calories (per packet)	100	100	~100
Total Fat (grams)	0g	0.5g	1.5g
Saturated Fat (grams)	0g	0.5g	0.5g
Sodium (mg)	310mg	340mg	470mg
Total Sugars (grams)	0g	0g	0g

Note: Nutritional information can vary slightly by product and packaging. Always check the specific nutrition label for the most accurate information.

Tips for a Healthier Grits Meal

If you're watching your caloric intake, it's easy to enjoy instant grits without turning them into a high-calorie meal. The key is in preparation and what you choose to add.

Low-Calorie Preparation and Toppings

Cook with Water or Broth: Instead of using milk, cook the grits with water. For added savory flavor without the calories, use low-sodium chicken or vegetable broth.
Embrace Spices: Season your grits with spices like black pepper, garlic powder, paprika, or chili powder. This adds flavor without adding fat or calories.
Healthy Toppings: Top your grits with vegetables, lean protein, or a small amount of low-fat cheese. Consider sautéed spinach, mushrooms, or shrimp for a savory kick. For a sweet option, use fresh fruit and a sprinkle of cinnamon instead of sugar.
Nutritional Yeast: For a cheesy flavor without the fat and calories of cheese, use nutritional yeast.

Instant Grits vs. Other Grits Varieties

Instant grits differ significantly from other types, both in cooking time and nutritional profile. The processing required to make them 'instant' removes some of the inherent nutritional benefits of less processed varieties.

Stone-ground grits, for instance, are made from the whole corn kernel and retain the germ and hull, making them more nutrient-dense and higher in fiber. They take longer to cook but offer a heartier texture and more nutritional value. Instant grits, conversely, are processed to remove the fibrous hull and germ, leaving only the starchy endosperm. While this allows for a quicker cook time, it also results in a less fibrous and nutrient-rich final product compared to the stone-ground version.

Conclusion

When asking "how many calories are in one package of instant grits?", the straightforward answer for a plain packet is about 100 calories. However, this is just the starting point. For anyone mindful of their calorie intake, understanding the impact of preparation methods and toppings is essential. By opting for water instead of milk and choosing healthier add-ins like broth, spices, and vegetables, you can easily keep your meal low in calories while still enjoying the convenience and comforting nature of instant grits. For those who prioritize a richer nutritional profile, exploring stone-ground varieties is also a great option, though it requires a longer cooking time. Regardless of your preference, a little planning can ensure your grits fit perfectly into your dietary goals.

For more information on the health benefits of grits, you can read more at WebMD's article: Grits: Health Benefits, Nutrition Facts, and Recipes.

Frequently Asked Questions

A single 0.98 oz packet of Quaker Instant Grits (Original) contains 100 calories.

Yes, flavored instant grits often have more fat and calories. For example, cheddar cheese or butter-flavored packets generally contain more fat and sodium, slightly increasing the calorie count compared to the original flavor.

Adding one tablespoon of butter can add approximately 100 calories, effectively doubling the calories in a single packet of original instant grits.

The most accurate method is to check the nutrition information on the specific package you are using. This will provide the exact calorie count for that brand and flavor.

While instant grits (especially fortified ones) can be a source of iron and B vitamins, they are more processed than stone-ground grits. Whether they are 'healthy' depends on how they are prepared. Using water and healthy toppings makes them a nutritious choice, but high-fat and high-sugar additions reduce their health benefits.

To reduce calories, prepare instant grits with water instead of milk, and use flavorful spices, low-sodium broth, or a small amount of nutritional yeast for taste rather than butter, cheese, or sugar.

A plain packet of instant grits (approx. 100 calories) is comparable in base calories to a packet of instant oatmeal, but the total calories vary significantly depending on added sugars and fats in each.