How many calories are in dried or dry cereals?

100 g of dried or dry cereals has 363 kcal. 1 packet, 1 NLEA serving (28 g): about 102 kcal.

How much protein is in dried or dry cereals?

Dried or dry cereals contains 9 g of protein per 100 g (18% of the 50 g Daily Value), or 2.5 g in 1 packet, 1 NLEA serving (28 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 73 g of total carbohydrates per 100 g, including 4.2 g of fiber and 2.8 g of sugars.

How much fat is in dried or dry cereals?

Dried or dry cereals contains 5.5 g of fat per 100 g, of which 1.3 g is saturated (7% 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 iron (169% DV), Folate (B9) (69% DV), Thiamin (B1) (62% DV), Riboflavin (B2) (52% DV) and Niacin (B3) (49% DV). The full list is in the vitamins and minerals table above.

How much sodium is in dried or dry cereals?

100 g contains 1,644 mg of sodium, 71% of the 2,300 mg Daily Value.

Does cereals have the same nutrition dried or dry and cooked?

No. Per 100 g, cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry has 363 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.

Calories in Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry

Generic food Dried or dry Breakfast Cereals

Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry contains 363 kcal per 100 g. A 1 packet, 1 NLEA serving (28 g) provides about 102 kcal.

Roughly 77% of its calories come from carbohydrates, with 13% from fat and 10% from protein (estimated with general energy factors).

That is close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).

100 g provides 169% of the Daily Value for iron, 69% of the Daily Value for Folate (B9) and 62% 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.

363kcal per 100 g

9 gprotein

73 gcarbohydrates

5.5 gfat

102kcal in 1 packet, 1 NLEA serving (28 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories I	363 kcal
Total fat I	5.5 g	7%
Saturated fat I	1.3 g	7%
Trans fat I	0 g
Cholesterol I	2 mg	0.7%
Sodium I	1,644 mg	71%
Total carbohydrates I	73 g	27%
Dietary fiber I	4.2 g	15%
Total sugars I	2.8 g
Protein I	9 g	18%
Vitamin A C	4 µg	0.4%
Vitamin C I	0 mg	0%
Vitamin D C	0 µg	0%
Vitamin E I	0.11 mg	0.7%
Vitamin K C	0.5 µg	0.4%
Thiamin (B1) I	0.74 mg	62%
Riboflavin (B2) I	0.67 mg	52%
Niacin (B3) I	7.9 mg	49%
Pantothenic acid (B5) C	0.28 mg	6%
Vitamin B6 I	0.17 mg	10%
Folate (B9) C	276 µg	69%
Vitamin B12 I	0.5 µg	21%
Choline C	14.5 mg	3%
Calcium I	418 mg	32%
Iron I	30.4 mg	169%
Magnesium I	26 mg	6%
Phosphorus I	80 mg	6%
Potassium I	132 mg	3%
Zinc I	0.42 mg	4%
Copper C	0.031 mg	3%
Manganese C	0.14 mg	6%
Selenium C	16.6 µg	30%

% 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 77%
Fat 13%

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

Protein9 gabove the median for breakfast cereals (median 8.5 g)
Fiber4.2 gbelow the median for breakfast cereals (median 5 g)
Sugars2.8 gbelow the median for breakfast cereals (median 18.4 g)
Fat5.5 gabove the median for breakfast cereals (median 3.7 g)
Saturated fat1.3 gin the top quarter of breakfast cereals (median 0.63 g)
Sodium1,644 mgin the top quarter of breakfast cereals (median 344 mg)
Protein per 100 kcal2.5 gprotein density, useful for comparing foods with different calorie levels
Water6.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat I	2.9 g
Polyunsaturated fat I	1.1 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	0.98 g
SFA 4:0 C	0.05 g
SFA 6:0 C	0.025 g
SFA 8:0 C	0.013 g
SFA 10:0 C	0.029 g
SFA 12:0 C	0.026 g
SFA 14:0 C	0.16 g
SFA 16:0 C	0.73 g
SFA 18:0 C	0.25 g
MUFA 18:1 C	2.7 g
PUFA 18:3 C	0.068 g
PUFA 20:4 C	0 g
MUFA 16:1 C	0.15 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 (7)

Beta-carotene C	2 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	4 µg
Retinol C	3 µg
Carotene, alpha C	0 µg
Vitamin D (D2 + D3), International Units C	2 IU
Cryptoxanthin, beta C	1 µg

Other components (11)

Water I	6.7 g
Alcohol Z	0 g
Caffeine C	0 mg
Ash I	5.9 g
Theobromine C	0 mg
Energy I	1,519 kJ
Vitamin A, IU I	16 IU
Folic acid C	154 µg
Folate, food C	14 µg
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.

Food	Calories	Protein	Carbs	Fat
Cereals, corn grits, white, regular and quick, enriched, dry Dried or dry	370	7.7 g	79.1 g	1.8 g
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt Cooked	71	1.7 g	14.8 g	0.46 g
Cereals, QUAKER, corn grits, instant, plain, dry Dried or dry	343	7.3 g	78.4 g	2.1 g
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt Cooked	50	1.4 g	10.5 g	0.21 g
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry Dried or dry	360	11.6 g	73.2 g	1.4 g
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt Cooked	55	1.8 g	10.9 g	0.34 g
Cereals, CREAM OF WHEAT, instant, dry Dried or dry	366	10.6 g	75.5 g	1.4 g
Cereals, oats, instant, fortified, plain, dry Dried or dry	362	11.9 g	69.5 g	6.9 g
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) Cooked	68	2.4 g	11.7 g	1.4 g
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry Dried or dry	366	8.6 g	76.7 g	4.6 g
Cereals, oats, instant, fortified, with cinnamon and spice, dry Dried or dry	369	9.5 g	76.1 g	4.8 g
Cereals, WHEATENA, dry Dried or dry	357	13.1 g	75.6 g	2.9 g

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, rice squares	357	7 g	77.4 g	2.2 g
Millet, puffed	354	13 g	80 g	3.4 g
Cereal, other, plain	370	9.4 g	73.7 g	3.9 g
Cereals ready-to-eat, wheat, puffed, fortified	364	14.7 g	79.6 g	1.2 g
Cereal, corn squares	369	7.9 g	77.1 g	2.6 g
Cereal, corn flakes, plain	365	6.4 g	79.5 g	1.6 g
Cereal, plain puffs	357	9.5 g	77.2 g	1.7 g
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	383	7 g	87.8 g	0.9 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 173898. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.