How many calories are in Quaker grits? A Nutritional Guide

December 16, 2025 •

4 min read

According to the nutrition label, a single packet of Quaker Instant Grits (Original) contains 100 calories. This guide provides a detailed breakdown of how many calories are in Quaker grits across different varieties and explains how your preparation methods can alter the final count.

Quick Summary

This guide offers a comprehensive overview of the calories and nutritional content found in various types of Quaker grits. It compares the calorie counts of instant and old-fashioned versions and demonstrates how cooking liquids and toppings significantly impact the total caloric load.

Key Points

Calorie Variations: Quaker Instant Grits (Original) have 100 calories per packet, whereas Old Fashioned grits contain 140 calories per 1/4 cup dry.
Preparation is Key: Cooking with water keeps calories low, while adding milk, butter, or cheese can dramatically increase the caloric content.
Enriched Nutrients: Quaker grits, even the processed varieties, are fortified with essential nutrients like iron and B vitamins.
Antioxidant Source: Grits, being made from corn, contain antioxidants like lutein and zeaxanthin, which support eye health.
Mindful Toppings: Choosing low-calorie toppings such as herbs, spices, or lean proteins is an effective way to keep your meal healthy.
Naturally Gluten-Free: As a corn-based product, grits are a safe and suitable option for individuals with gluten sensitivity.
Healthiest Choice: For the most nutritious option, look for minimally processed stone-ground grits, though these take longer to cook.

Quaker Grits: A Calorie Comparison

When evaluating the calories in Quaker grits, it's essential to distinguish between the different types: Instant, Quick 5-Minute, and Old Fashioned. The calorie information provided on the packaging is for the dry, unprepared product. The final calorie count will change depending on what you add during cooking and serving.

Quaker Instant Grits

This is the most convenient option, pre-portioned into individual packets. The base calorie count is consistent across the Original flavor.

Original Flavor: One packet (28g) contains 100 calories. It is also enriched with iron and several B vitamins.
Butter Flavor: One packet contains 100 calories, but includes additional fat for the buttery flavor.
Cheddar Cheese Flavor: A packet of this variety also contains 100 calories, with added fat and sodium from the cheese flavoring.

Quaker Old Fashioned and Quick 5-Minute Grits

These versions are sold in canisters and require longer cooking times but offer more control over preparation. Their serving size is based on the dry product.

Old Fashioned Grits: A 1/4 cup (41g) serving of dry Old Fashioned grits contains 140 calories. This version is the most similar to stone-ground grits and retains some natural corn nutrients, though it's still a processed grain.
Quick 5-Minute Grits: A 1/4 cup (37g) serving contains 130 calories and cooks faster than the old-fashioned variety.

How Preparation Method Affects Calorie Count

The way you prepare your grits will be the biggest factor in the final calorie count. The dry product is just the starting point.

Cooking with Water vs. Milk

With Water: This is the lowest-calorie option. For a packet of Instant Grits, adding 1/2 cup of boiling water barely changes the 100-calorie base.
With Milk: Using milk, especially whole milk, will significantly increase calories. For example, replacing water with milk in an instant grit packet will add approximately 75 calories (for 1/2 cup of whole milk), bringing the total near 175 calories per bowl. For old-fashioned grits, using a 1:4 grits-to-liquid ratio means you could add over 100 extra calories per serving by using milk instead of water.

The Impact of Toppings

While grits start as a low-calorie base, high-calorie additions are a common way to increase flavor and can dramatically alter the nutritional profile.

Common High-Calorie Toppings

Butter
Shredded Cheese
Heavy Cream or Half-and-Half
Bacon or Sausage
Sugar or Syrup

Lower-Calorie Flavor Options

Fresh herbs (chives, green onions)
Black pepper
A sprinkle of nutritional yeast for a cheesy flavor
A dash of hot sauce
Lean protein like poached eggs or shrimp

Quaker Grits Varieties: A Calorie and Nutrition Comparison


Feature	Quaker Instant Grits (Original)	Quaker Old Fashioned Grits
Serving Size (Dry)	1 packet (28g)	1/4 cup (41g)
Calories (Dry)	100 calories	140 calories
Preparation Time	~2 minutes	15–20 minutes
Added Nutrients	Fortified with iron and B vitamins	Fortified with iron and B vitamins
Fiber	1g	2g
Sodium	310 mg (before prep)	0 mg (before prep)
Main Ingredients	Degerminated white corn grits, salt	Degerminated white corn grits

Nutritional Considerations and Health Benefits

While Quaker grits are a processed grain, they offer specific nutritional benefits, especially due to their fortification.

Rich in Nutrients

Quaker's instant and old-fashioned grits are fortified with several nutrients, including:

Iron: Crucial for transporting oxygen in the blood and preventing anemia.
B Vitamins: Niacin, thiamin, and riboflavin aid in metabolism and energy production.

Contains Antioxidants

As a corn-based product, grits contain antioxidants like lutein and zeaxanthin. These compounds are known to contribute to better vision and eye health by protecting against age-related eye diseases.

Naturally Gluten-Free

Grits are made from ground corn and are naturally gluten-free. This makes them a safe and suitable carbohydrate source for individuals with celiac disease or non-celiac gluten sensitivity.

Lowering the Calorie Count of Your Grits

For those watching their calorie intake, here are a few simple tips to keep your grits a healthy part of your meal plan.

Use Water, Not Milk: As detailed above, preparing your grits with water instead of milk is the most effective way to reduce calories and fat, especially if you plan on adding other rich toppings.
Opt for Healthy Toppings: Instead of butter and cheese, choose low-calorie, flavorful additions like fresh herbs, chopped bell peppers, or a dash of hot sauce. Pairing grits with a lean protein like shrimp is a classic, healthy southern dish.
Control Portion Sizes: Being mindful of your portion is key. For old-fashioned grits, stick to the recommended 1/4 cup (dry) serving. For instant grits, remember that a single packet is a complete portion.

Conclusion

While Quaker grits are a low-calorie and versatile base, their final nutritional profile depends heavily on preparation. Instant grits contain around 100 calories per packet, while old-fashioned grits have 140 calories per 1/4 cup dry. The most significant impact on calories comes from additions like milk, cheese, and butter. By cooking with water and choosing healthier toppings, you can enjoy this classic dish without compromising your dietary goals. For more nutritional details, you can visit the official Quaker Oats website, as referenced in product information.

Frequently Asked Questions

Quaker Instant Grits can be a healthy part of a balanced diet, especially when prepared with water. They are low in calories and fat, and are fortified with iron and B vitamins. The healthiness depends on toppings, as high-fat or sugary additions can make them less nutritious.

Old Fashioned grits contain slightly more fiber per serving (2g vs 1g) and are typically prepared without added sodium, unlike many instant varieties. However, both are enriched with similar vitamins and minerals.

Yes, cooking grits with milk, particularly whole milk, adds a significant number of calories and fat. Using water instead is a simple way to keep the calorie count low, which is especially important if you are managing your weight.

For a lower-calorie and healthier meal, consider toppings like fresh herbs (chives, green onions), black pepper, hot sauce, nutritional yeast for a cheesy flavor, or lean protein like cooked shrimp or a poached egg.

Yes, grits are naturally gluten-free as they are made from ground corn. This makes them a safe option for individuals with celiac disease or gluten sensitivity.

The sodium content varies greatly. Original Instant Grits contain 310 mg of sodium per packet, while Old Fashioned grits have 0 mg per serving before any salt is added. Flavored instant grits, like cheese or bacon, contain even higher levels of sodium.

Yes, Quaker grits are a good source of iron due to fortification. A single packet of Original Instant Grits provides a significant portion of the Daily Value for iron, which is essential for blood health.