White Corn Grits (Quick Enriched Cooked with Water and Salt)
White corn grits are a popular and versatile breakfast cereal made from ground corn kernels. This version is quick to prepare, requiring only water, salt, and heat to cook. It’s a staple in many households, offering a simple and hearty option for a satisfying meal.
Here’s a detailed breakdown of the nutritional profile and health benefits of white corn grits, enriched with essential vitamins and minerals:
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 71.0 kcal |
| Protein | 1.71 g |
| Fat | 0.46 g |
| Saturated Fat | 0.066 g |
| Carbohydrates | 14.76 g |
| Fiber | 0.8 g |
| Sugar | 0.12 g |
| Calcium | 1.0 mg |
| Iron | 0.57 mg |
| Magnesium | 7.0 mg |
| Phosphorus | 20.0 mg |
| Potassium | 27.0 mg |
| Sodium | 223.0 mg |
| Zinc | 0.18 mg |
| Copper | 0.0 mcg |
| Manganese | 0.037 mg |
| Selenium | 3.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.086 mg |
| Riboflavin (Vitamin B2) | 0.058 mg |
| Niacin (Vitamin B3) | 0.799 mg |
| Vitamin B6 | 0.046 mg |
| Folate | 14.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
White corn grits are made from corn and are typically free from common allergens such as gluten, dairy, and nuts. However, it’s essential to check the packaging for any cross-contamination risks, especially if the grits are processed in facilities that handle other allergens.
Dietary Preferences:
- Gluten-Free: Suitable for those following a gluten-free diet.
- Vegetarian: No animal products are used in the preparation of these grits.
- Low Fat: With only 0.46 grams of total fat per serving, white corn grits can be part of a low-fat diet.
- Low Sugar: Contains minimal sugar, making it suitable for those monitoring their sugar intake.
Health Benefits:
White corn grits provide a source of complex carbohydrates and offer a small amount of dietary fiber, which aids in digestion. The vitamins and minerals, including iron, magnesium, and phosphorus, contribute to overall health. Though the grits are low in fat, they provide a modest amount of protein, making them a filling meal option.
Cooking Tips:
For the best texture, cook the grits with just enough water or broth to reach your desired consistency. You can add a bit of butter or milk for richness, but they are just as delicious on their own, particularly when topped with fruits, spices, or savory ingredients.
Conclusion:
White corn grits are an easy-to-make, nutrient-rich breakfast or side dish that pairs well with a variety of ingredients. They provide energy, essential minerals, and vitamins that help fuel the body for the day ahead. Their simplicity and versatility make them an ideal choice for those seeking a wholesome and nutritious meal.
