Cereals and Grains / Whole Grains
Corn grits, white
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 357kcal / 2530kcal (14%) |
Macronutrients
Protein | 8.3 g/ 71g (11%) | ||||||
Total Fat | 1.5 g/ 42g (3%) low | ||||||
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Total Carbs | 77.5 g/ 348g (22%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 11 mg/ 750mg (1%) |
Phosphorus | 86 mg/ 700mg (12%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
Allergen Info
Corn
What is this food?
Corn grits, white are coarsely ground corn cooked into a porridge or “lugaw”-like meal. They’re mainly a carb (energy) food, with some fiber.
Why it matters to health
Corn grits provide steady energy for your day’s activities and can help keep you full longer because they have dietary fiber (about 4.5 g per 100 g). They’re also relatively low in fat (about 1.5 g) and have very little saturated fat (about 0.29 g). On the other hand, they still contain a high amount of carbohydrates (about 77.5 g), so portion size matters—especially if you’re having this at one of your main meals. Sodium is low (about 1,000 mg per 100 g), but it can increase depending on how you season it (e.g., with salt, broth, or processed toppings).
Healthier tips
- For your 3 full meals + 1–2 snacks routine, use corn grits as your carb base and pair with protein (egg, fish, chicken, tofu) and vegetables (e.g., squash, pechay, carrots).
- Start with a smaller serving, then adjust based on your hunger and activity level.
- Add flavor with herbs, garlic, and spices instead of extra salt; go easy on salty toppings.
- If you want more fiber, mix in chopped veggies or serve with a side salad/greens.
Common Filipino dishes
Corn grits lugaw, champorado with corn grits mix, arroz caldo-style corn grits, ginataang corn grits, breakfast corn grits with egg
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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