Calories in Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry
Generic food Dried or dry Breakfast Cereals
Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry contains 355 kcal per 100 g. A 1 packet, 1 NLEA serving (28 g) provides about 99 kcal.
Roughly 77% of its calories come from carbohydrates, with 12% from protein and 11% 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 212% of the Daily Value for iron, 67% of the Daily Value for Thiamin (B1) and 52% of the Daily Value for Riboflavin (B2).
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 I | 355 kcal | |
| Total fat I | 4.7 g | 6% |
| Saturated fat I | 1.1 g | 5% |
| Trans fat I | 0.93 g | |
| Cholesterol I | 1 mg | 0.3% |
| Sodium I | 1,930 mg | 84% |
| Total carbohydrates I | 71.1 g | 26% |
| Dietary fiber I | 4.2 g | 15% |
| Total sugars I | 2.7 g | |
| Protein I | 10.7 g | 21% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C I | 0 mg | 0% |
| Vitamin E I | 0.1 mg | 0.7% |
| Thiamin (B1) I | 0.8 mg | 67% |
| Riboflavin (B2) I | 0.68 mg | 52% |
| Niacin (B3) I | 8.3 mg | 52% |
| Vitamin B6 I | 0.18 mg | 11% |
| Folate (B9) I | 178 µg | 45% |
| Vitamin B12 I | 0.42 µg | 18% |
| Calcium I | 409 mg | 31% |
| Iron I | 38.2 mg | 212% |
| Magnesium I | 35 mg | 8% |
| Phosphorus I | 95 mg | 8% |
| Potassium I | 210 mg | 4% |
| Zinc I | 0.58 mg | 5% |
% 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 12%
- Carbohydrates 77%
- Fat 11%
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
- Protein10.7 gin the top quarter of breakfast cereals (median 8.5 g)
- Fiber4.2 gbelow the median for breakfast cereals (median 5 g)
- Sugars2.7 gbelow the median for breakfast cereals (median 18.4 g)
- Fat4.7 gabove the median for breakfast cereals (median 3.7 g)
- Saturated fat1.1 gabove the median for breakfast cereals (median 0.63 g)
- Sodium1,930 mgin the top quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels
- Water6.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 2.3 g |
|---|---|
| Polyunsaturated fat I | 1.1 g |
Other components (4)
| Water I | 6.8 g |
|---|---|
| Ash I | 6.7 g |
| Energy I | 1,487 kJ |
| Vitamin A, IU I | 13 IU |
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 |
|---|---|---|---|---|
| Millet, puffed | 354 | 13 g | 80 g | 3.4 g |
| Cereal, other, plain | 370 | 9.4 g | 73.7 g | 3.9 g |
| Cereal, rice squares | 357 | 7 g | 77.4 g | 2.2 g |
| Cereals ready-to-eat, wheat, puffed, fortified | 364 | 14.7 g | 79.6 g | 1.2 g |
| Cereal, plain puffs | 357 | 9.5 g | 77.2 g | 1.7 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 |
| Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | 372 | 12.4 g | 73.2 g | 6.6 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 355 kcal. 1 packet, 1 NLEA serving (28 g): about 99 kcal.
Is dried or dry cereals high in protein?
Dried or dry cereals contains 10.7 g of protein per 100 g (21% of the 50 g Daily Value), or 3 g in 1 packet, 1 NLEA serving (28 g). About 12% of its calories come from protein. Compared with other breakfast cereals, that is among the highest quarter (median 8.5 g).
How many carbs are in dried or dry cereals?
Dried or dry cereals has 71.1 g of total carbohydrates per 100 g, including 4.2 g of fiber and 2.7 g of sugars.
How much fat is in dried or dry cereals?
Dried or dry cereals contains 4.7 g of fat per 100 g, of which 1.1 g is saturated (5% 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 (212% DV), Thiamin (B1) (67% DV), Riboflavin (B2) (52% DV), Niacin (B3) (52% DV) and Folate (B9) (45% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry cereals?
100 g contains 1,930 mg of sodium, 84% of the 2,300 mg Daily Value.
Does cereals have the same nutrition dried or dry and cooked?
No. Per 100 g, cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry has 355 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 172994. 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.