Calories in Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt
Generic food Cooked Breakfast Cereals
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contains 71 kcal per 100 g. A typical serving of 1 tbsp (16 g) provides about 11 kcal.
Roughly 84% of its calories come from carbohydrates, with 10% from protein and 6% from fat (estimated with general energy factors).
That is less energy than the typical item in breakfast cereals on FoodFactly, where the median is 371 kcal per 100 g across 195 foods.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 71 kcal | |
| Total fat M | 0.46 g | 0.6% |
| Saturated fat C | 0.066 g | 0.3% |
| Cholesterol Z | 0 mg | 0% |
| Sodium C | 2 mg | 0.1% |
| Total carbohydrates C | 14.8 g | 5% |
| Dietary fiber M | 0.8 g | 3% |
| Total sugars M | 0.12 g | |
| Protein M | 1.7 g | 3% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.03 mg | 0.2% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 0.086 mg | 7% |
| Riboflavin (B2) M | 0.058 mg | 4% |
| Niacin (B3) M | 0.8 mg | 5% |
| Pantothenic acid (B5) M | 0.046 mg | 0.9% |
| Vitamin B6 M | 0.046 mg | 3% |
| Folate (B9) C | 38 µg | 10% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 2.6 mg | 0.5% |
| Calcium M | 1 mg | 0.1% |
| Iron M | 0.57 mg | 3% |
| Magnesium M | 7 mg | 2% |
| Phosphorus M | 20 mg | 2% |
| Potassium M | 27 mg | 0.6% |
| Zinc M | 0.18 mg | 2% |
| Copper M | 0 mg | 0% |
| Manganese M | 0.037 mg | 2% |
| Selenium M | 3.1 µg | 6% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 10%
- Carbohydrates 84%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.7 gin the lowest quarter of breakfast cereals (median 8.5 g)
- Fiber0.8 gin the lowest quarter of breakfast cereals (median 5 g)
- Sugars0.12 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat0.46 gin the lowest quarter of breakfast cereals (median 3.7 g)
- Saturated fat0.066 gin the lowest quarter of breakfast cereals (median 0.63 g)
- Sodium2 mgin the lowest quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water82.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.064 g |
|---|---|
| Polyunsaturated fat C | 0.17 g |
Sugars and starch (7)
| Starch M | 14.3 g |
|---|---|
| Sucrose M | 0.12 g |
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.01 g |
|---|---|
| Threonine M | 0.053 g |
| Isoleucine M | 0.056 g |
| Leucine M | 0.21 g |
| Lysine M | 0.033 g |
| Methionine M | 0.037 g |
| Cystine M | 0.033 g |
| Phenylalanine M | 0.09 g |
| Tyrosine M | 0.066 g |
| Valine M | 0.079 g |
| Arginine M | 0.065 g |
| Histidine M | 0.05 g |
| Alanine M | 0.13 g |
| Aspartic acid M | 0.098 g |
| Glutamic acid M | 0.33 g |
| Glycine M | 0.048 g |
| Proline M | 0.15 g |
| Serine M | 0.076 g |
Individual fatty acids (30)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) M | 0.17 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.062 g |
| SFA 18:0 M | 0.004 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0.064 g |
| PUFA 18:3 M | 0 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (14)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.1 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.04 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0.15 mg |
| Tocotrienol, delta M | 0 mg |
Other components (14)
| Water M | 82.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash M | 0.15 g |
| Theobromine C | 0 mg |
| Energy C | 298 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid M | 14 µg |
| Folate, food ? | 14 µg |
| Betaine M | 0.2 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Cereals
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereal, cooked, NFS Cooked | 64 | 2.2 g | 11.4 g | 1.1 g |
| Whole wheat cereal, cooked Cooked | 47 | 1.6 g | 10.4 g | 0.28 g |
| Wheat cereal, chocolate flavored, cooked Cooked | 49 | 1.8 g | 11 g | 0.47 g |
| Masa harina, cooked Cooked | 97 | 2.3 g | 20.5 g | 0.99 g |
| Hominy, cooked Cooked | 88 | 1.5 g | 13.8 g | 2.9 g |
| Oat bran cereal, cooked Cooked | 46 | 3.2 g | 12.3 g | 1.3 g |
| Grits, instant, made with water, no added fat | 65 | 1.4 g | 14.8 g | 0.4 g |
| Cream of rice | 69 | 1.2 g | 15.3 g | 0.09 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked cereals?
100 g of cooked cereals has 71 kcal. 1 tbsp (16 g): about 11 kcal. 1 cup (257 g): about 182 kcal.
How much protein is in cooked cereals?
Cooked cereals contains 1.7 g of protein per 100 g (3% of the 50 g Daily Value), or 0.27 g in 1 tbsp (16 g). About 10% of its calories come from protein. Compared with other breakfast cereals, that is in the lowest quarter (median 8.5 g).
How many carbs are in cooked cereals?
Cooked cereals has 14.8 g of total carbohydrates per 100 g, including 0.8 g of fiber and 0.12 g of sugars.
How much fat is in cooked cereals?
Cooked cereals contains 0.46 g of fat per 100 g, of which 0.066 g is saturated (0.3% of the Daily Value).
How much sodium is in cooked cereals?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does cereals have the same nutrition cooked and dried or dry?
No. Per 100 g, cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt has 71 kcal, while cereals, corn grits, white, regular and quick, enriched, dry has 370 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 171655. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.