Corn. That’s the short answer, but it’s also a massive oversimplification that would make any self-respecting Southern cook lose their mind. If you’ve ever stared down a bowl of creamy, buttery porridge and wondered what is in grits, you aren't just looking at ground-up corn kernels. You’re looking at a culinary history that stretches back to the Muscogee (Creek) Nation and a complex process of alkaline chemistry that transforms a hard, indigestible grain into something soulful.
It’s just corn. But also, it’s definitely not just corn.
Most people think grits are just the American version of polenta. They aren't. While both come from maize, the specific variety of corn, the way it’s treated before grinding, and the final texture are worlds apart. If you buy a bag of generic "Quick Grits" from a fluorescent-lit grocery store aisle, you’re getting something very different from the stone-ground heirloom varieties found at a South Carolina farmers market. Honestly, the difference is like comparing a gas station sandwich to a slow-roasted brisket.
The Core Ingredient: It Starts with Dent Corn
To understand what is in grits, we have to talk about the biology of the corn itself. Most of the corn we eat off the cob is "sweet corn," which is high in sugar and moisture. Grits come from dent corn (Zea mays var. indentata). This stuff is starchy. It’s called "dent" because as the kernel dries, the starch inside shrinks, creating a little divot or dent at the top of the grain.
Within that kernel, you’ve got three main parts. There’s the pericarp (the outer skin), the germ (the nutrient-dense heart), and the endosperm (the starchy bulk). Cheap, mass-produced grits usually have the germ and the hull stripped away to increase shelf life. Why? Because the germ contains oils that go rancid. If you take the oils out, the grits can sit on a shelf for three years without tasting like old cardboard. But you lose the flavor. Real, high-quality grits keep that germ intact, which is why they taste "cornier" and usually need to be kept in the freezer or fridge.
Hominy vs. Non-Hominy: The Chemistry of Nixtamalization
This is where things get nerdy. You’ll often see "Hominy Grits" on a label. This means the corn has undergone a process called nixtamalization. This isn't just a fancy word; it’s a chemical transformation. The corn is soaked in an alkaline solution—usually lime (calcium hydroxide) or wood ash lye.
This soak does a few things:
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- It loosens the hull so it can be washed away.
- It makes the B-vitamin niacin nutritionally available to humans (preventing diseases like pellagra).
- It changes the flavor profile, giving the corn a distinct, slightly smoky, nutty aroma that you’d recognize in a fresh corn tortilla.
If your grits aren't labeled as hominy, they are likely just ground corn. Still delicious, but missing that specific chemical "zing" that defines the traditional Southern experience.
The Texture Spectrum: From Dust to Pebbles
You can't talk about what is in grits without talking about how they are ground. The "grind" determines the mouthfeel, the cooking time, and how much butter the corn can actually hold.
Stone-ground grits are the gold standard. They are processed between two massive stones, which keeps the grain cool and preserves the integrity of the starches. They are coarse. They are uneven. They take 45 minutes to an hour to cook because the pieces are large and varied. When you eat them, you actually feel the texture of the grain.
Then you have Quick Grits and Regular Grits. These are ground much finer. Because the particles are smaller, they hydrate faster.
Instant Grits are a different beast entirely. These have been precooked and then dehydrated. When you add hot water, you aren't really "cooking" them; you’re just rehydrating them. If you look at the ingredients list on a packet of instant grits, you’ll see the corn, but you’ll also see salt, calcium carbonate, and sometimes artificial colors or "natural flavors." If you’re a purist, these aren't really what you’re looking for.
Additives and What Happens in the Pot
When people ask what is in grits, they are usually asking about the raw product, but the final dish is a chemical slurry of fats and liquids. In a standard kitchen, the "ingredients" list expands rapidly.
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- The Liquid Base: Water is traditional, but it’s boring. Most chefs use a 50/50 split of water and heavy cream, or perhaps a chicken stock for savory applications. The ratio is usually 4:1 (four parts liquid to one part grit).
- The Fat: Butter. A lot of it. The starch in the corn acts as an emulsifier, grabbing onto the fat and holding it in suspension. This is why grits feel creamy rather than watery.
- The Salt: Corn is naturally quite bland. Without a significant amount of salt during the boiling process, the grit never reaches its full flavor potential.
There is a long-standing, somewhat heated debate in the South: Sugar vs. Salt.
Actually, it’s not much of a debate among traditionalists—sugar is often seen as a sacrilege. However, in many Black households across the U.S., a sprinkle of sugar and a pat of butter transform grits into a breakfast porridge similar to Cream of Wheat. In Charleston or Savannah, you’re more likely to find them swimming in shrimp gravy with savory bits of bacon and scallions.
Nutritional Reality Check
Are they healthy? It depends on who you ask and what you put in them.
Pure corn grits are naturally gluten-free. This makes them a staple for people with celiac disease. However, because they are high in starch, they have a relatively high glycemic index. This means they can spike blood sugar faster than, say, a bowl of steel-cut oats.
According to data from the USDA, a cup of cooked grits contains about 143 calories, 31 grams of carbohydrates, and roughly 3 to 4 grams of protein. They are also usually enriched with iron and B vitamins. But let’s be real: once you add the half-cup of sharp cheddar cheese and the three tablespoons of butter, the "health" aspect shifts toward "comfort."
Common Misconceptions and Label Lies
People often get confused by the term "Corn Grits" vs. "Polenta."
The truth is that while they are both ground corn, they come from different types of corn. Polenta is usually made from Flint Corn, which is harder and results in a grainier, more "toothsome" bite even after long cooking. Grits, coming from Dent Corn, have a softer starch that breaks down into a creamier consistency. If you try to make grits out of polenta, you’ll find it never quite gets that "velvety" texture.
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Also, watch out for "enriched" labels. This often means the corn has been processed so heavily that the natural vitamins were destroyed, and the manufacturer had to spray them back on at the end. It's common, but it's a sign of a lower-quality grain.
Sourcing the Real Stuff
If you want to experience what is actually in high-quality grits, you have to look for mills that prioritize heritage grains. Names like Anson Mills in South Carolina or Marsh Hen Mill are famous among chefs for a reason. They use heirloom seeds—varieties like Jimmy Red or Sea Island Blue—that almost went extinct during the rise of industrial farming.
These heirloom grits have a flavor that is actually complex. You might taste notes of nutmeg, floral honey, or even a slight mineral earthiness. This is a far cry from the white mush served at a highway diner.
How to Handle Your Grits Like a Pro
If you’ve gone out and bought real, stone-ground grits, don't ruin them.
- Rinse them: Put your dry grits in a bowl of water and stir. The little bits of chaff (the papery skin) will float to the top. Skim those off. Your texture will be 100% better.
- The Soak: If you have time, soak your grits in their cooking liquid for an hour (or even overnight) before turning on the heat. This jumpstarts the hydration and cuts down on the stove time.
- Whisking: Don't just dump them in. Whisk them into simmering liquid to prevent clumps. Once they thicken, switch to a wooden spoon.
- The "Slow" in Slow-Cooked: There is no shortcut to greatness. Low heat, frequent stirring, and patience.
Actionable Steps for the Best Grits
Now that you know exactly what is in grits—from the dent corn kernels to the nixtamalization process—you can elevate your next meal.
- Check the Label: Look for "Stone-Ground" or "Heirloom" and avoid anything that says "Instant" unless you’re in a camping emergency.
- Store Properly: Because real grits contain the corn germ (and its oils), store the bag in your freezer. It stays fresh for months; on the counter, it might go bitter in weeks.
- Season Early: Add salt to the water at the beginning. If you salt at the end, the grits taste salty on the outside but bland on the inside.
- Experiment with Liquids: Try using 1 cup of grits to 2 cups of chicken stock and 2 cups of whole milk for a savory base that doesn't need much else.
Grits are a blank canvas of starch. Whether you treat them as a vessel for cheese or a simple breakfast with a little butter, knowing the science of the corn makes all the difference in the final bowl.