Calories in Cereals, corn grits, white, regular and quick, enriched, dry
Generic food Dried or dry Breakfast Cereals
Cereals, corn grits, white, regular and quick, enriched, dry contains 370 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 8% from protein and 4% 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 106% of the Daily Value for Thiamin (B1), 66% of the Daily Value for Folate (B9) and 31% of the Daily Value for selenium.
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, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 370 kcal | |
| Total fat M | 1.8 g | 2% |
| Saturated fat C | 0.34 g | 2% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 1 mg | 0% |
| Total carbohydrates C | 79.1 g | 29% |
| Dietary fiber M | 4.6 g | 16% |
| Total sugars M | 0.57 g | |
| Protein M | 7.7 g | 15% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.21 mg | 1% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 1.3 mg | 106% |
| Riboflavin (B2) M | 0.34 mg | 26% |
| Niacin (B3) M | 4.5 mg | 28% |
| Pantothenic acid (B5) M | 0.25 mg | 5% |
| Vitamin B6 M | 0.23 mg | 14% |
| Folate (B9) C | 263 µg | 66% |
| Vitamin B12 C | 0 µg | 0% |
| Choline ? | 14.4 mg | 3% |
| Calcium M | 4 mg | 0.3% |
| Iron M | 3.1 mg | 17% |
| Magnesium M | 36 mg | 9% |
| Phosphorus M | 111 mg | 9% |
| Potassium M | 141 mg | 3% |
| Zinc M | 0.72 mg | 7% |
| Copper M | 0.03 mg | 3% |
| Manganese M | 0.15 mg | 6% |
| Selenium M | 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 8%
- Carbohydrates 87%
- Fat 4%
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
- Protein7.7 gbelow the median for breakfast cereals (median 8.5 g)
- Fiber4.6 gbelow the median for breakfast cereals (median 5 g)
- Sugars0.57 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat1.8 gbelow the median for breakfast cereals (median 3.7 g)
- Saturated fat0.34 gbelow the median for breakfast cereals (median 0.63 g)
- Sodium1 mgin the lowest quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal2.1 gprotein density, useful for comparing foods with different calorie levels
- Water10.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.32 g |
|---|---|
| Polyunsaturated fat C | 0.88 g |
Sugars and starch (7)
| Starch M | 68.2 g |
|---|---|
| Sucrose M | 0.57 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 | 0.057 g |
|---|---|
| Threonine M | 0.28 g |
| Isoleucine M | 0.29 g |
| Leucine M | 1.2 g |
| Lysine M | 0.16 g |
| Methionine M | 0.18 g |
| Cystine M | 0.17 g |
| Phenylalanine M | 0.44 g |
| Tyrosine M | 0.18 g |
| Valine M | 0.38 g |
| Arginine M | 0.28 g |
| Histidine M | 0.23 g |
| Alanine M | 0.67 g |
| Aspartic acid M | 0.51 g |
| Glutamic acid M | 1.7 g |
| Glycine M | 0.26 g |
| Proline M | 0.88 g |
| Serine M | 0.38 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 | 0.85 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 | 0.31 g |
| SFA 18:0 M | 0.033 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0.32 g |
| PUFA 18:3 M | 0.028 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 | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 5 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 1 µg |
| Tocopherol, beta M | 0.01 mg |
| Tocopherol, gamma M | 0.7 mg |
| Tocopherol, delta M | 0.04 mg |
| Tocotrienol, alpha M | 0.35 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0.97 mg |
| Tocotrienol, delta M | 0 mg |
Other components (14)
| Water M | 10.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash M | 0.6 g |
| Theobromine C | 0 mg |
| Energy C | 1,549 kJ |
| Vitamin A, IU C | 3 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid M | 132 µg |
| Folate, food ? | 39 µg |
| Betaine M | 1.1 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 |
|---|---|---|---|---|
| Millet, puffed | 354 | 13 g | 80 g | 3.4 g |
| Cereal, rice squares | 357 | 7 g | 77.4 g | 2.2 g |
| Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | 383 | 7 g | 87.8 g | 0.9 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 |
| Cereals ready-to-eat, rice, puffed, fortified | 402 | 6.3 g | 89.8 g | 0.5 g |
| Cereal, other, plain | 370 | 9.4 g | 73.7 g | 3.9 g |
| Cereal, corn flakes, plain | 365 | 6.4 g | 79.5 g | 1.6 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 370 kcal. 1 tbsp (9.7 g): about 36 kcal. 1 cup (156 g): about 577 kcal.
How much protein is in dried or dry cereals?
Dried or dry cereals contains 7.7 g of protein per 100 g (15% of the 50 g Daily Value), or 0.74 g in 1 tbsp (9.7 g). About 8% of its calories come from protein. Compared with other breakfast cereals, that is below the median (median 8.5 g).
How many carbs are in dried or dry cereals?
Dried or dry cereals has 79.1 g of total carbohydrates per 100 g, including 4.6 g of fiber and 0.57 g of sugars.
How much fat is in dried or dry cereals?
Dried or dry cereals contains 1.8 g of fat per 100 g, of which 0.34 g is saturated (2% 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 Thiamin (B1) (106% DV), Folate (B9) (66% DV), selenium (31% DV), Niacin (B3) (28% DV) and Riboflavin (B2) (26% 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, white, regular and quick, enriched, dry has 370 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 171654. 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.