Hominy vs Grits: Calories and Nutrition Compared (2026)

Hominy has 72 calories and 1.5 g of protein, while grits have 71 calories and 1.7 g of protein. Grits are slightly lower in calories and higher in protein.

Hominy and grits are both derived from corn but have different processing methods and nutritional values. This comparison will highlight their respective calorie counts, protein content, and other nutritional aspects.

What Is the Difference Between Hominy and Grits?

Hominy is made from dried corn kernels that have been treated with an alkali in a process called nixtamalization. It is often used in various dishes and has a chewy texture. Grits are made from ground white or yellow corn and are a staple in Southern cuisine. They are typically served as a side dish or breakfast item, often creamy and savory.

Hominy vs Grits: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional content of hominy and grits.

Nutrient (per 100 g)	Hominy (canned)	Grits (cooked)
Calories	72 kcal	71 kcal
Protein	1.5 g	1.7 g
Carbs	14.3 g	14.8 g
Sugar	1.5 g	0.1 g
Fat	0.9 g	0.5 g
Fiber	2.5 g	0.8 g
Sodium	267 mg	2 mg

Which Is Better, Hominy or Grits?

For weight loss: Hominy has 72 calories, while grits have 71 calories, making grits slightly lower in calories.

For muscle and protein: Grits contain 1.7 g of protein, compared to 1.5 g in hominy, making grits higher in protein.

For low-carb or low-sugar: Hominy has 14.3 g of carbs and 1.5 g of sugar, while grits have 14.8 g of carbs and 0.1 g of sugar, making hominy lower in sugar.

How to Track Hominy and Grits Accurately

Portion sizes and macronutrient content can be easily misjudged, affecting dietary choices. 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, hominy or grits?

Grits have 1.7 g of protein, while hominy has 1.5 g of protein.

Which has fewer calories, hominy or grits?

Grits have 71 calories, while hominy has 72 calories.

What is the carbohydrate content of hominy?

Hominy contains 14.3 g of carbohydrates per 100 g.

What is the sodium content in grits?

Grits have 2 mg of sodium per 100 g.

How much sugar is in hominy?

Hominy contains 1.5 g of sugar per 100 g.

What is the fiber content of grits?

Grits have 0.8 g of fiber per 100 g.

Key Takeaways

• Hominy has 72 calories per 100 g.
• Grits have 71 calories per 100 g.
• Hominy contains 1.5 g of protein per 100 g.
• Grits contain 1.7 g of protein per 100 g.
• Hominy has 14.3 g of carbohydrates per 100 g.
• Grits have 14.8 g of carbohydrates per 100 g.