Calorie comparison
Grits vs Quinoa
Per 100 grams, grits is the lighter choice by 49 calories, while quinoa delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Grits | Quinoa |
|---|---|---|
| Calories | 71 | 120 |
| Protein | 1.4 g | 4.4 g |
| Carbs | 16 g | 21 g |
| Fat | 0.3 g | 1.9 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥣 Grits
1 cup cooked (242 g)
172 cal
3.4 g protein · 38.7 g carbs · 0.7 g fat
🌾 Quinoa
1 cup cooked (185 g)
222 cal
8.1 g protein · 38.9 g carbs · 3.5 g fat
Frequently asked
Which has more calories, grits or quinoa?
Per 100 g, grits has 71 calories and quinoa has 120. Grits is lower in calories.
Which has more protein, grits or quinoa?
Grits has 1.4 g of protein per 100 g; quinoa has 4.4 g. Quinoa wins on protein.
Is grits or quinoa better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward grits — but portion size matters more than which food you pick.
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