FoodScore
0/ 100
DecentgrainAunt Jemima· None

Aunt Jemima Quick 5 Minute Grits 5 Pound Paper Box

Aunt Jemima Quick 5 Minute Grits scores 56/100 (Decent) on FoodScore. Its primary nutritional benefit comes from its **fortification with B vitamins and iron**, while its NOVA class 3 processing contributes to a lower overall score.

  • Aunt Jemima Quick 5 Minute Grits receives a FoodScore of 56/100.
  • It provides a notable amount of iron, contributing 24% DV per 100g.
  • The product is classified as NOVA 3 (processed), indicating a moderate level of processing.
  • Compared to generic whole-grain grits, this product has less fiber and fewer naturally occurring micronutrients.
  • Consider pairing with protein and vegetables to create a more balanced meal.
  • Scores +9 points above the grain category average (47/100 across 2269 foods).
Fiber
2.4g
9% of Daily Value
Protein
9.76g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Fiber (2.4g)+2
Protein (9.8g)+5
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Processed (NOVA 3)-5

Why it scores 56

Aunt Jemima Quick 5 Minute Grits achieves a FoodScore of 56 out of 100, placing it in the 'Decent' category. This score reflects a balance of fortification benefits and processing considerations. The product receives bonus points for its protein content, providing 9.76g per 100g, and its fiber content of 2.4g per 100g. Significant micronutrient bonuses are awarded due to fortification, specifically for iron (4.39mg, 24% DV), and B vitamins like Niacin, Thiamin Mononitrate, and Riboflavin. These added nutrients enhance the nutritional profile of the refined corn product. However, a penalty of 5 points is applied because the product is classified as NOVA 3, indicating it is a processed food. While it contains no added sugar, sodium, or unhealthy fats, its base of White Hominy Grits Made from Corn is a refined grain, which typically has a lower fiber and micronutrient content than its whole-grain equivalent. The fortification helps to mitigate some of the nutritional gaps that might otherwise be present in a refined grain product.

Health benefits

What the nutrients in aunt jemima quick 5 minute grits 5 pound paper box actually do for you, grounded in established dietary science.

Source of Essential Iron

Aunt Jemima Quick 5 Minute Grits is a good source of iron, providing 4.39mg per 100g, which is 24% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body and plays a vital role in energy production. Consuming iron-fortified foods like these grits can help individuals meet their daily iron requirements, especially for those who may have insufficient dietary intake from other sources. This can contribute to maintaining healthy red blood cells and preventing iron deficiency.

Fortified with B Vitamins

This product is fortified with several B vitamins, including Niacin, Thiamin Mononitrate, Riboflavin, and Folic Acid. These B vitamins are essential for energy metabolism, helping the body convert food into usable energy. They also support nervous system function and red blood cell formation. The inclusion of these vitamins helps to enhance the nutritional value of the grits, making them a more comprehensive source of these important micronutrients than unfortified refined grains.

Provides Dietary Fiber

Aunt Jemima Quick 5 Minute Grits contains 2.4g of fiber per 100g. While not a high-fiber food, this contribution can still be beneficial for digestive health. Dietary fiber aids in maintaining bowel regularity and can contribute to a feeling of fullness, which may help with appetite management. Incorporating foods with some fiber, even in modest amounts, is part of a balanced dietary pattern.

How to eat it

Grits are a traditional breakfast staple, often served hot. They are typically prepared by boiling with water or milk until creamy. A common portion size is around 30-40g dry grits, which expands significantly when cooked. They are versatile and can be enjoyed plain or with various additions.

To enhance the nutritional profile, prepare grits with low-fat milk instead of water to add protein and calcium.
Boost fiber and micronutrients by stirring in chopped vegetables like spinach or mushrooms, or a sprinkle of flax seeds.
Pair with a source of lean protein such as scrambled eggs, grilled chicken, or beans to create a more balanced and filling meal.
Be mindful of toppings; avoid excessive butter, cheese, or sugary additions to keep the overall nutritional value favorable.
Things to keep in mind

This product is generally safe for consumption for most individuals. The ingredient list is straightforward, primarily consisting of White Hominy Grits Made from Corn and several B vitamins and iron for fortification. There are no common allergens explicitly declared on the label, nor are there any artificial sweeteners, colors, or preservatives that typically raise concerns. Individuals with corn allergies should avoid this product, as it is derived from corn. The product is a refined grain, so while fortified, it lacks the whole grain benefits of unrefined corn products. There are no specific interactions or populations that need to be particularly careful beyond general dietary considerations.

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Reader questions
Is Aunt Jemima Quick 5 Minute Grits healthy?
Aunt Jemima Quick 5 Minute Grits receives a FoodScore of 56/100, placing it in the 'Decent' category. It is fortified with iron and several B vitamins, which are beneficial. However, it is a processed refined grain and lacks the higher fiber and broader micronutrient profile of whole grains. It can be part of a balanced diet when paired with other nutrient-dense foods.
How does Aunt Jemima Quick 5 Minute Grits compare to generic whole-grain grits?
Compared to generic whole-grain grits, Aunt Jemima Quick 5 Minute Grits is a refined grain product. This means it has a lower natural fiber content and fewer naturally occurring micronutrients. However, it is fortified with iron and B vitamins, which helps to bridge some of that nutritional gap. Whole-grain grits would generally offer more dietary fiber and a broader spectrum of naturally occurring nutrients.
What is 'White Hominy Grits Made from Corn'?
White Hominy Grits Made from Corn refers to dried corn kernels that have been treated with an alkali process (nixtamalization) to remove the hull and germ. This process makes the corn easier to digest and enhances its nutritional availability, particularly niacin. The grits are then ground into a coarse meal. This is a refined grain product, meaning some of the original fiber and nutrients have been removed.
What is a reasonable portion size for Aunt Jemima Quick 5 Minute Grits?
A typical dry portion size for grits is around 30-40g, which yields approximately 1 cup when cooked. This amount contributes about 110-140 calories before any additions. It's important to consider what you add to your grits, as toppings like butter, cheese, or sugar can significantly increase the calorie and fat content. Focus on additions that enhance nutrition, like vegetables or lean protein.
Can I eat grits every day?
While grits can be a part of a daily diet, it's important to consider the overall balance of your meals. As a refined grain, it's beneficial to vary your grain sources with whole grains like oatmeal, brown rice, or quinoa. If consumed daily, ensure you are pairing it with plenty of vegetables, fruits, and lean proteins to create a nutritionally complete meal and avoid relying solely on fortified refined grains.
Are there any similar products to Aunt Jemima Quick 5 Minute Grits?
Yes, there are other brands that offer quick-cooking grits. For example, Quaker Instant Grits is another popular option in the same category. While specific nutrient profiles may vary slightly due to fortification levels or processing, they generally offer a similar nutritional contribution as a fortified refined corn product. Always check the ingredient list and nutrition facts panel for specific comparisons.

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Data & references

Sources: USDA FoodData Central (Branded, fdcId 1460541, modified 1/24/2018)Updated 2026-04-24