Calories in Cereals, corn grits, yellow, regular and quick, unenriched, dry
Generic food Dried or dry Breakfast Cereals
Cereals, corn grits, yellow, regular and quick, unenriched, dry contains 371 kcal per 100 g. A typical serving of 1 tbsp (9.7 g) provides about 36 kcal.
Roughly 87% of its calories come from carbohydrates, with 10% from protein and 3% from fat (estimated with general energy factors).
That is close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).
100 g provides 31% of the Daily Value for selenium and 11% of the Daily Value for Thiamin (B1).
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 371 kcal | |
| Total fat ? | 1.2 g | 2% |
| Saturated fat C | 0.16 g | 0.8% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 1 mg | 0% |
| Total carbohydrates C | 79.6 g | 29% |
| Dietary fiber ? | 1.6 g | 6% |
| Total sugars C | 0.64 g | |
| Protein ? | 8.8 g | 18% |
| Vitamin A C | 11 µg | 1% |
| Vitamin C I | 0 mg | 0% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) ? | 0.13 mg | 11% |
| Riboflavin (B2) ? | 0.04 mg | 3% |
| Niacin (B3) ? | 1.2 mg | 8% |
| Pantothenic acid (B5) ? | 0.49 mg | 10% |
| Vitamin B6 ? | 0.15 mg | 9% |
| Folate (B9) C | 5 µg | 1% |
| Vitamin B12 ? | 0 µg | 0% |
| Calcium ? | 2 mg | 0.2% |
| Iron ? | 1 mg | 6% |
| Magnesium ? | 27 mg | 6% |
| Phosphorus ? | 73 mg | 6% |
| Potassium ? | 137 mg | 3% |
| Zinc ? | 0.41 mg | 4% |
| Copper ? | 0.075 mg | 8% |
| Manganese ? | 0.11 mg | 5% |
| Selenium I | 17 µg | 31% |
% 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 87%
- Fat 3%
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
- Protein8.8 gabove the median for breakfast cereals (median 8.5 g)
- Fiber1.6 gin the lowest quarter of breakfast cereals (median 5 g)
- Sugars0.64 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat1.2 gin the lowest quarter of breakfast cereals (median 3.7 g)
- Saturated fat0.16 gin the lowest quarter of breakfast cereals (median 0.63 g)
- Sodium1 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
- Water10 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.3 g |
|---|---|
| Polyunsaturated fat C | 0.52 g |
Amino acids (18)
| Tryptophan ? | 0.062 g |
|---|---|
| Threonine ? | 0.33 g |
| Isoleucine ? | 0.31 g |
| Leucine ? | 1.1 g |
| Lysine ? | 0.25 g |
| Methionine ? | 0.18 g |
| Cystine ? | 0.16 g |
| Phenylalanine ? | 0.43 g |
| Tyrosine ? | 0.36 g |
| Valine ? | 0.44 g |
| Arginine ? | 0.44 g |
| Histidine ? | 0.27 g |
| Alanine ? | 0.66 g |
| Aspartic acid ? | 0.61 g |
| Glutamic acid ? | 1.6 g |
| Glycine ? | 0.36 g |
| Proline ? | 0.77 g |
| Serine ? | 0.42 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.5 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.14 g |
| SFA 18:0 C | 0.018 g |
| MUFA 18:1 C | 0.3 g |
| PUFA 18:3 C | 0.015 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.004 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 97 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,355 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 63 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (9)
| Water ? | 10 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine C | 0 mg |
| Ash ? | 0.4 g |
| Theobromine C | 0 mg |
| Energy ? | 1,552 kJ |
| Vitamin A, IU C | 214 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 5 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 |
|---|---|---|---|---|
| Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | 383 | 7 g | 87.8 g | 0.9 g |
| Millet, puffed | 354 | 13 g | 80 g | 3.4 g |
| Cereals ready-to-eat, rice, puffed, fortified | 402 | 6.3 g | 89.8 g | 0.5 g |
| Cereals ready-to-eat, wheat, puffed, fortified | 364 | 14.7 g | 79.6 g | 1.2 g |
| Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice | 346 | 6.1 g | 86.4 g | 1.1 g |
| Cereals ready-to-eat, RALSTON Corn Flakes | 384 | 5.9 g | 88 g | 0.91 g |
| Cereal, rice squares | 357 | 7 g | 77.4 g | 2.2 g |
| Cereal, rice crispy, plain | 358 | 7 g | 79.8 g | 1.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry cereals?
100 g of dried or dry cereals has 371 kcal. 1 tbsp (9.7 g): about 36 kcal. 1 cup (156 g): about 579 kcal.
How much protein is in dried or dry cereals?
Dried or dry cereals contains 8.8 g of protein per 100 g (18% of the 50 g Daily Value), or 0.85 g in 1 tbsp (9.7 g). About 10% of its calories come from protein. Compared with other breakfast cereals, that is above the median (median 8.5 g).
How many carbs are in dried or dry cereals?
Dried or dry cereals has 79.6 g of total carbohydrates per 100 g, including 1.6 g of fiber and 0.64 g of sugars.
How much fat is in dried or dry cereals?
Dried or dry cereals contains 1.2 g of fat per 100 g, of which 0.16 g is saturated (0.8% of the Daily Value).
What vitamins and minerals does dried or dry cereals contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (31% DV) and Thiamin (B1) (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry cereals?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Does cereals have the same nutrition dried or dry and cooked?
No. Per 100 g, cereals, corn grits, yellow, regular and quick, unenriched, dry has 371 kcal, while cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt has 71 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 171670. 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.