Grits (Corn)
Milled corn with little fiber or protein digests fast and lifts glucose noticeably.
FatTonic Facts
Grits (Corn) · per serving 1 cup cooked (240g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 21 | −46.2 |
| Sugar (g) | 0 | 0.0 |
| Processing | processed | −16.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 3 | +2.1 |
| Glycemic index | no published test found | |
| Carbs (g) | 33 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 171672 (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt), public domain, checked 2 Oct 2026.
Glycemic index: no published test found. Searched 28 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: no corn grits in Table A1 (no. 1824 is whole corn hominy). The score still uses 69, a value with no recorded source, until a test is found.
Per 100 g (USDA record; serving 240 g): carbs 13.9, sugar 0.1, fiber 0.7, protein 1.2, fat 0.4 g.
What this means for fat-burning
Why this score: glycemic load 21 set it, −46.2 points. Source: USDA FoodData Central, FDC 171672.
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Among the 200 rated foods
Grits (Corn) scores 43, rated Moderate. It scores higher than 21% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does grits (corn) spike insulin?
Glycemic load 21 for 1 cup cooked (240g); FatTonic Score 43/100 — it is neutral for fat-burning.
Is grits (corn) good for fat loss?
Moderate (43/100): grits (corn) is neutral for fat-burning.