Shrimp and grits is a classic Southern dish that combines shrimp, usually sautéed in butter, with grits, or ground and cooked cornmeal. It’s a popular brunch and dinner entrée across the Southern United States. But is this indulgent dish actually good for you? Here’s a comprehensive look at the nutritional value of shrimp and grits.
Nutritional breakdown of shrimp
Shrimp is a lean source of protein that is low in fat and calories. Here is the nutritional breakdown for a 3-ounce serving of cooked shrimp (about 5 medium shrimp):
| Calories | 84 |
|---|---|
| Protein | 18 g |
| Fat | 1 g |
| Carbs | 1 g |
| Fiber | 0 g |
| Sugar | 0 g |
As you can see, shrimp is very low in calories and fat, while providing a good amount of protein. It has virtually no carbs or sugar.
Shrimp is a good source of several vitamins and minerals:
- Selenium: 98% of the DV
- Vitamin B12: 21% of the DV
- Phosphorus: 20% of the DV
- Iron: 10% of the DV
Selenium is an important antioxidant that may boost immune function and thyroid health. Vitamin B12 is critical for red blood cell formation and brain function. Phosphorus helps form bones and teeth, while iron carries oxygen throughout the body.
Overall, shrimp is highly nutritious and delivers protein without a lot of calories, fat, carbs or sugar.
Nutritional profile of grits
Grits are made from ground corn, called cornmeal. A 1/2 cup serving of cooked grits contains:
| Calories | 148 |
|---|---|
| Protein | 3 g |
| Fat | 1 g |
| Carbs | 31 g |
| Fiber | 2 g |
| Sugar | 0 g |
Grits are higher in carbs and calories than shrimp. However, the carbs come from corn, which provides B vitamins, magnesium, phosphorus and antioxidants like zeaxanthin.
The main downside of grits is their fairly low protein content. The small amount of fiber per serving is beneficial.
Overall, grits can be part of a healthy diet in moderation, but shouldn’t be a dietary staple due to the high carb count. Portion size is key.
Nutrients in shrimp and grits
When combined together in a typical Southern-style dish, here are the nutrients you’ll get in a 6 ounce serving of shrimp and grits:
| Calories | 232 |
|---|---|
| Protein | 21 g |
| Fat | 6 g |
| Carbs | 31 g |
| Fiber | 2 g |
| Sugar | 1 g |
Shrimp bumps up the protein, while the grits add carbs, a bit more fat and fiber.
This nutrient combo makes shrimp and grits a satisfying, moderately well-balanced meal. You get a serving of lean protein, some carbs, a little bit of fat and a small amount of fiber.
Vitamins and minerals
By pairing shrimp with grits, you’ll also get a range of important vitamins and minerals, including:
- Selenium: 73% DV
- Vitamin B12: 16% DV
- Phosphorus: 15% DV
- Niacin: 14% DV
- Zinc: 12% DV
- Iron: 9% DV
The corn in the grits provides niacin, a B vitamin that aids digestion. The combination of shrimp and grits delivers a significant amount of selenium, vitamin B12, phosphorus, zinc and iron.
Potential downsides
While shrimp and grits can be part of a healthy diet, there are some potential downsides to consider:
- High in sodium: Shrimp tend to be high in sodium, as much of the shrimp we eat is frozen and precooked. Grits can also be high in sodium, especially instant varieties.
- High carb count: The carb content of this dish may be excessive for low carb diets like keto. The grits contribute a substantial amount of carbs.
- High in cholesterol: Shrimp contains a high amount of cholesterol, with 139 mg in a 3-ounce serving.
- Potential allergens: Shrimp is one of the most common food allergens, while grits contain corn, which can also cause allergic reactions in some.
Those with high cholesterol or sodium-related conditions like high blood pressure may need to limit servings of shrimp and grits. People on low carb or keto diets should also be mindful of portion sizes.
Ways to make it healthier
There are several easy ways to lighten up shrimp and grits without compromising flavor:
- Use low sodium or no-salt-added shrimp
- Flavor shrimp with fresh lemon instead of butter
- Choose stone ground grits, which retain more nutrients
- Use milk or low sodium broth instead of water for creamier grits
- Boost fiber by adding sautéed greens like spinach or kale
- Top with fresh tomatoes, roasted veggies or avocado
- Flavor grits with garlic and herbs instead of cheese
- Use Greek yogurt instead of cream or cheese in grits
Making some simple substitutes can reduce the sodium, cholesterol, calories and fat in this Southern favorite.
Healthy shrimp and grits recipe
Here is a recipe for lighter, healthier shrimp and grits:
Ingredients
For the shrimp:
- 1 lb peeled, deveined shrimp
- 2 tablespoons olive oil
- 1 lemon, juiced
- 2 cloves garlic, minced
- 1/4 teaspoon paprika
- 1/4 teaspoon cayenne pepper
- Salt and pepper to taste
- Chopped parsley for garnish
For the grits:
- 1 cup stone ground grits
- 4 cups low sodium vegetable or chicken broth
- 1/4 cup milk
- 2 ounces shredded cheddar cheese
- Salt and pepper to taste
Instructions
- Heat olive oil in a pan over medium high heat. Season shrimp with salt, pepper, paprika and cayenne. Cook shrimp 2-3 minutes per side until pink.
- Remove shrimp from pan. Add garlic to pan and cook 30 seconds until fragrant. Turn off heat and add lemon juice to pan.
- In a saucepan, bring the broth to a boil. Slowly whisk in grits, reduce heat to low and simmer 20-25 minutes, until thickened. Remove from heat.
- Stir milk, cheese, salt and pepper into grits until smooth. Fold in cooked shrimp.
- Serve shrimp and grits garnished with chopped parsley.
This recipe cuts calories by sautéing the shrimp in olive oil instead of butter. The garlic and lemon juice provide big flavor without the need for heavy cream or cheese. Choosing stone ground grits adds more texture and nutrients compared to instant varieties.
The bottom line
Shrimp and grits can be a nutritious meal when made with mostly whole, unprocessed ingredients. Shrimp provides lean protein, minerals like selenium, phosphorus and zinc, plus B vitamins. Corn grits add fiber, carbs and antioxidants like zeaxanthin.
Potential downsides like high sodium can be mitigated by making simple swaps like using low sodium broth. Overall, shrimp and grits contain a balanced mix of protein, carbs, fiber and healthy fats when portion sizes are kept reasonable. This Southern classic can be part of an overall healthy diet.