Grits vs Oats: Calories and Nutrition Compared (2026)

Both grits and oats contain 71 calories per 100g. Oats are higher in protein at 2.5 g compared to grits' 1.7 g.

Grits and oats are popular breakfast options, both providing essential nutrients. This comparison highlights their nutritional profiles to help you choose the right one for your dietary needs.

What Is the Difference Between Grits and Oats?

Grits are a type of ground corn, often served as a hot cereal or side dish. They are a staple in Southern cuisine. Oats are whole grains commonly consumed as oatmeal or in baked goods. They are known for their health benefits and versatility.

Grits vs Oats: Nutrition Side by Side

The following table presents a side-by-side comparison of grits and oats based on their nutritional content.

Nutrient (per 100 g)	Grits (cooked)	Oatmeal (cooked)
Calories	71 kcal	71 kcal
Protein	1.7 g	2.5 g
Carbs	14.8 g	12 g
Sugar	0.1 g	0.3 g
Fat	0.5 g	1.5 g
Fiber	0.8 g	1.7 g
Sodium	2 mg	4 mg

Which Is Better, Grits or Oats?

For weight loss: Both grits and oats contain the same calorie count of 71 per 100g, making them equal in this aspect.

For muscle and protein: Oats provide more protein at 2.5 g per 100g, while grits contain 1.7 g.

For low-carb or low-sugar: Grits have 14.8 g of carbs and 0.1 g of sugar, while oats have 12 g of carbs and 0.3 g of sugar.

How to Track Grits and Oats Accurately

It's easy to misjudge portion sizes and macros, especially with grains like grits and oats. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Oats contain 2.5 g of protein per 100g, while grits contain 1.7 g.

Which has fewer calories?

Both grits and oats have the same calorie count of 71 per 100g.

What is the fiber content in grits?

Grits contain 0.8 g of fiber per 100g.

What is the sugar content in oats?

Oats have 0.3 g of sugar per 100g.

How much fat is in grits?

Grits contain 0.5 g of fat per 100g.

What is the sodium level in oats?

Oats contain 4 mg of sodium per 100g.

Key Takeaways

• Both grits and oats contain 71 calories per 100g.
• Oats have 2.5 g of protein, while grits have 1.7 g.
• Grits contain 14.8 g of carbs, oats contain 12 g.
• Grits have 0.1 g of sugar, oats have 0.3 g.
• Grits contain 0.5 g of fat, oats contain 1.5 g.
• Grits have 0.8 g of fiber, oats have 1.7 g.