Not Keto
Grits
33.90g net carbs per 1 cup cooked
Simmered and stirred from ground corn, a single cup packs 33.9 g net carbs, enough to blow through a full day's keto allowance in one bowl. Skip it and reach for something like a creamy cauliflower mash if you want that warm, spoonable breakfast feel.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
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One serving uses 100% of your 20g daily budget.
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Good to Know
Grits are ground corn, so the carbs come from the grain itself, not from any topping you might add later. Instant packets like Quaker often pile on extra carbs through added sugar and flavorings, and the buttery, cheesy restaurant version stacks even more starch on top. If you want that creamy breakfast texture, swap in cooked cauliflower mash or a cooked grits-style blend made from hemp hearts or finely riced cauliflower instead.
Is Grits Keto? The Full Answer
Grits contains 33.90g net carbs per 1 cup cooked (35.80g total carbs minus 1.90g fiber). Simmered and stirred from ground corn, a single cup packs 33.9 g net carbs, enough to blow through a full day's keto allowance in one bowl. Skip it and reach for something like a creamy cauliflower mash if you want that warm, spoonable breakfast feel.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 169% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Cauliflower grits deliver the same warm, spoonable comfort without the corn. Pulse a head of cauliflower, simmer it in butter and cream, and you land near 5 g net carbs per cup, a fraction of what you started with. Cheese helps too. Want something heartier for breakfast? Ground golden flaxseed cooked into a hot porridge runs about 2 g net carbs per quarter cup and brings real fiber along for the ride. Almond flour porridge is another easy stand-in, simmered with butter, a pinch of salt, and a splash of cream, sitting around 3 g net carbs per serving and ready in five minutes.
Track Your Ketone Levels
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