How Many Calories Are in Grits, Eggs, and Bacon?

Grits, eggs, and bacon are a delicious and classic breakfast combination enjoyed by many across the American South. But for those watching their calories or macronutrients, it’s important to know the nutrition facts of this hearty meal. In this article, we’ll break down the calories and macros in grits, eggs, and bacon so you can enjoy this tasty breakfast while meeting your dietary goals.

Calories in Grits

Grits are made from ground corn, also known as cornmeal. A standard one cup serving of plain grits contains around 155 calories, with very few calories coming from fat. The calories come mainly from carbohydrates – around 31 grams per cup.

Calories can vary slightly depending on the brand and preparation method. Instant and quick grits tend to be slightly more processed so have marginally higher calories at around 160 per cup. Cheese grits have extra calories from the addition of cheese, containing about 200 calories per cup.

• Calories: 155
• Total fat: 1g
• Carbs: 31g
• Protein: 3g

Calories in Eggs

Eggs are one of the most nutritious breakfast foods, full of protein and various vitamins and minerals. But when it comes to calories, not all eggs are equal.

Here are the calories for different sizes of eggs:

• Small egg (38g): 54 calories
• Medium egg (44g): 63 calories
• Large egg (50g): 72 calories
• Jumbo egg (63g): 90 calories

The majority of the calories come from the egg yolk, which is high in fat. The egg white is almost pure protein and contains minimal calories.

If you are watching your weight or cholesterol, you can reduce the calories in eggs by using just the egg whites. Two egg whites contain around 34 calories compared to 144 for two whole large eggs.

If you are adding extra ingredients like milk, butter or oil to scrambled eggs, this will increase the calories. Plain scrambled eggs made with no added fat or oil will have the same calories as raw eggs.

Calories in Bacon

Bacon is a delicious addition to any breakfast but it does come with a high calorie and fat content. The calories in bacon depend on the cut and preparation method:

• Pan fried regular sliced bacon (2 slices): Around 90 calories
• Pan fried thick cut bacon (2 slices): Around 120 calories
• Turkey bacon (2 slices): Around 60 calories

As you can see, turkey bacon contains significantly fewer calories than regular pork bacon. However, the fat content is still relatively high compared to other proteins. Two slices of pan fried turkey bacon contain around 4 grams of fat.

If you are trying to limit calories there are a few ways to reduce the calories in bacon

• Opt for turkey bacon instead of pork
• Bake the bacon in the oven instead of frying
• Drain off excess fat after cooking
• Reduce portion size to 1 slice instead of 2

Putting it All Together – Calories in Grits, Eggs and Bacon

Now let’s look at the calories in a full grits, eggs and bacon breakfast:

• 1 cup grits: 155 calories
• 2 medium eggs: 126 calories
• 2 slices bacon: 120 calories (using pan fried turkey bacon)

Total calories = Around 400

This is for a relatively modest portion. If you have a very hearty appetite and eat a larger serving with jumbo eggs and several slices of bacon, the total could easily approach or exceed 600 calories.

Here’s a quick recap of the total nutrition facts:

• Calories: 400
• Total fat: 18g
• Carbs: 31g
• Protein: 25g

As you can see, this is a substantial meal that will keep you full and satisfied well into the late morning. The protein and fat will help stabilize blood sugar levels and give you sustained energy.

However, the calorie count may be too high for some people’s daily goals. Here are a few easy ways to reduce the calories in grits, eggs and bacon if you want a lighter meal:

• Use egg whites instead of whole eggs
• Switch to turkey bacon
• Reduce bacon to 1 slice instead of 2
• Make grits with nonfat milk instead of whole milk
• Use 0% fat Greek yogurt instead of cheese in grits

Tips for Enjoying Grits, Eggs and Bacon While Managing Calories

Here are some final tips to help you enjoy your favorite Southern breakfast while sticking to your nutritional targets:

• Pay attention to portion sizes – Grits, eggs and bacon can quickly add up in calories. Measure out standard serving sizes instead of eyeballing.

• Go light on added fats – When cooking eggs or grits, use nonstick pans and limit added butter, oils or creamy sauces.

• Bulk up with veggies – Add some fresh spinach, tomatoes or mushrooms to your eggs. It will add nutrition and flavor without packing on calories.

• Mix up your proteins – Substitute turkey sausage or ham occasionally instead of bacon to change up nutrition profiles.

• Use leaner cooking methods – Baking bacon in the oven yields crispy results without all the added grease from frying.

• Cut back on carbs if needed – Limit grits to 1/2 cup or opt for lower carb veggies on the side.

With some simple modifications and smart cooking techniques, you can enjoy creamy cheese grits, fluffy eggs, and crispy bacon while still meeting daily calorie, fat and carb goals. This classic meal is a tasty way to start your morning off right!