Oatmeal is a classic breakfast staple that has endured for generations, and while grits enjoy a similar popularity in some regions of the United States, they're not quite as widely available. Nutritionally, oatmeal offers more value per serving, but whole grain varieties of grits are a breakfast choice that can be just as healthy.
Nutrition Facts
Nutritionally, instant oats, quick oats and rolled oats offer the same value; they simply have different cooking times and slightly different processing methods. According to the U.S. Department of Agriculture, 1 cup of cooked oatmeal has about 165 calories, 6 g protein, 3.5 g fat, 28 g carbohydrates, 4 g dietary fiber and 0.6 g natural sugar. A cup of cooked yellow corn grits, alternately, has 145 calories, 3.5 g protein, 0.5 g fat, 31 g carbohydrates, 0.7 g fiber and 0.25 g sugar. One-fourth cup of hominy grits, which cooks up to approximately 1 cup of hot prepared cereal, has 125 calories, 3 g protein, 0.6 g fat, 29 g carbohydrates, 2 g fiber and 0.4 g sugar.
Preparation
Keep in mind that the way you prepare your hot cereal makes a difference in its final nutritional value. If you melt 1 tbsp. of butter on your grits or oatmeal, for example, you're adding 100 calories and about 11.5 g total fat. Thus, even though oatmeal offers more fiber and protein than grits, if you serve your bowl with a hefty amount of heavy cream and butter, you may be better off eating grits with fresh fruit and skim milk.
Health Pros and Cons
One notable advantage to oatmeal is that it's always a whole grain. As ChooseMyPlate.gov reports, whole grains have the potential to reduce your risk of diabetes and heart disease and promote healthy weight management. According to MayoClinic.com, eating oatmeal regularly can also help lower your cholesterol. Grits don't necessarily provide the same health benefits. Although they are made from corn, which is a whole grain, many varieties of processed grits have had their bran or germ removed and contain less fiber and protein as a consequence.
Considerations
Both oatmeal and grits can be nutritious breakfast choices, especially if you prepare them with water or skim milk and skip high-calorie, high-fat additions. Oatmeal, however, edges out grits for its higher protein and fiber counts. For the best health benefits with grits, choose a whole grain variety. To get even more vitamins and minerals in your meal, serve with fresh fruit.
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