According to Self Magazine's Nutrition Data, one cup of corn grits cooked with water and salt has 143 calories, with 4 calories from fat. Grits contain 89 percent carbohydrates, 3 percent fats and 8 percent protein.
Self Magazine's Nutrition Data states that grits have health benefits as they are low in saturated fat and cholesterol; however, grits have a high amount of sodium. One cup of grits provides 22 percent of an individual's daily intake of sodium. Also, because grits contain high levels of carbohydrates, they have an estimated glycemic load of 14. Recommendations are for individuals to strive to keep their daily glycemic load beneath 100.