Grits are a porridge made from boiled cornmeal. They are a staple breakfast food in the Southern United States. Grits are often served with various toppings like cheese, butter, salt and pepper. Many people wonder how many calories are in a typical serving of grits when topped with cheese and butter. In this article, we will provide a detailed breakdown of the calorie count in grits with these common additions.
Calories in Grits
Grits themselves are relatively low in calories. One cup of cooked regular grits contains about 155 calories, with 36 grams of carbohydrates, 4 grams of protein and 1 gram of fat (1).
The number of calories can vary slightly depending on the brand of grits, as well as how they are prepared. Instant grits tend to be slightly higher in calories at about 170 per cup. Grits enriched with extra protein may also be higher in calories.
Overall though, plain grits are a relatively low-calorie food choice. The calories come mainly from the starch and carbohydrates in the cornmeal.
Calories in Cheese
Adding cheese significantly increases the calorie count of grits. The calories in cheese can vary based on the type and amount of cheese used.
Here are some common types of cheese and their calorie counts per ounce (28 grams) (2):
| Type of Cheese | Calories |
|---|---|
| Cheddar | 113 |
| Swiss | 111 |
| Monterey Jack | 104 |
| Mozzarella | 85 |
| American | 104 |
As you can see, cheddar, Swiss and Monterey Jack are higher in calories at 100-115 calories per ounce. Lower moisture cheeses like mozzarella are lower at about 80-90 calories per ounce.
A typical serving of cheesy grits might have around 1-2 ounces of shredded cheese. So just the cheese alone could add 100-200 calories to the bowl.
Calories in Butter
Butter is another very calorie dense topping for grits. There are 102 calories in just 1 tablespoon (14 grams) of unsalted butter (3).
A typical serving of grits might have around 1-2 tablespoons of melted butter stirred in. So the butter could add about 100-200 additional calories.
Total Calories in Grits with Cheese and Butter
Putting it all together, here are some estimates for the total calories in a serving of cheesy grits with butter:
| Serving Size | Total Calories |
|---|---|
| 1 cup grits + 1 oz cheese + 1 tbsp butter | 368 |
| 1 cup grits + 2 oz cheese + 1 tbsp butter | 465 |
| 1 cup grits + 1 oz cheese + 2 tbsp butter | 471 |
| 1 cup grits + 2 oz cheese + 2 tbsp butter | 568 |
As you can see, a typical bowl of cheesy grits with butter can range from about 350-575 calories depending on the exact amounts of toppings.
The calories quickly add up with the high-fat cheese and butter. Just a plain bowl of grits has only about 155 calories, so the additions can more than double or even triple the calorie count.
Ways to Lighten Up Cheesy Grits
If you’re looking for ways to cut back on the calories in cheesy grits, here are some tips:
– Use reduced fat or low-moisture cheese like mozzarella or Mexican-style cheeses, which are lower in calories than full-fat cheeses like cheddar.
– Use just 1 tablespoon of butter instead of 2.
– Use plain Greek yogurt instead of butter. Two tablespoons of plain Greek yogurt has about 50 calories.
– Skip the extra butter and just mix the cheese into the hot grits so it can melt from the heat.
– Use just a sprinkle of a strongly flavored cheese like parmesan or romano so you get lots of cheesy flavor with less cheese.
– Consider low-fat milk instead of heavy cream when cooking the grits.
– Bulk up your bowl with extra veggies. Add sautéed spinach, mushrooms, tomatoes or bell peppers.
Health Benefits of Grits
Despite their calorie count when loaded up with cheese and butter, grits do have some health benefits:
– They provide fiber, about 2 grams per serving.
– They contain antioxidants like lutein from the corn.
– They’re naturally gluten-free.
– They have more potassium than a banana when cooked in milk.
– They provide B vitamins like niacin, thiamin and folate.
So in moderation, grits can be part of a healthy diet. Just be mindful of limiting high-fat, high-calorie additions to keep the calorie count reasonable.
Conclusion
A typical serving of grits with cheese and butter contains between 350-575 calories. The calories come mostly from the full-fat cheese and butter, which can quickly double or triple the 155 calories in a plain bowl of grits. To lighten up the dish, use reduced-fat cheese, less butter, yogurt instead of butter or extra veggies. While cheesy grits are high in calories, the cornmeal and fiber in grits can also provide some important nutrients. Overall, enjoying grits in moderation as part of a balanced diet is fine for most healthy individuals. Just be conscious of limiting high-fat, high-calorie additions to keep portion sizes and calories reasonable.