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.
Nutrition facts
| 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.
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.
Frequently asked questions
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.
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: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.