Calories in Cereals, QUAKER, corn grits, instant, plain, dry
Generic food Dried or dry Breakfast Cereals
Cereals, QUAKER, corn grits, instant, plain, dry contains 343 kcal per 100 g. A typical serving of 1 tbsp (7 g) provides about 24 kcal.
Roughly 87% of its calories come from carbohydrates, with 8% from protein and 5% 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 215% of the Daily Value for iron, 162% of the Daily Value for Thiamin (B1) and 68% of the Daily Value for Folate (B9).
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 I | 343 kcal | |
| Total fat M | 2.1 g | 3% |
| Saturated fat C | 0.36 g | 2% |
| Cholesterol Z | 0 mg | 0% |
| Sodium I | 1,121 mg | 49% |
| Total carbohydrates I | 78.4 g | 29% |
| Dietary fiber M | 4.2 g | 15% |
| Total sugars M | 1.5 g | |
| Protein M | 7.3 g | 15% |
| Vitamin A I | 0 µg | 0% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.05 mg | 0.3% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 1.9 mg | 162% |
| Riboflavin (B2) M | 0.7 mg | 54% |
| Niacin (B3) M | 9 mg | 56% |
| Pantothenic acid (B5) M | 0.24 mg | 5% |
| Vitamin B6 I | 0.14 mg | 8% |
| Folate (B9) C | 270 µg | 68% |
| Vitamin B12 I | 0 µg | 0% |
| Choline ? | 14.4 mg | 3% |
| Calcium M | 378 mg | 29% |
| Iron M | 38.8 mg | 215% |
| Magnesium I | 28 mg | 7% |
| Phosphorus I | 72 mg | 6% |
| Potassium I | 135 mg | 3% |
| Zinc I | 0.41 mg | 4% |
| Copper M | 0.03 mg | 3% |
| Manganese M | 0.21 mg | 9% |
| Selenium I | 17.1 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 5%
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
- Protein7.3 gbelow the median for breakfast cereals (median 8.5 g)
- Fiber4.2 gbelow the median for breakfast cereals (median 5 g)
- Sugars1.5 gbelow the median for breakfast cereals (median 18.4 g)
- Fat2.1 gbelow the median for breakfast cereals (median 3.7 g)
- Saturated fat0.36 gbelow the median for breakfast cereals (median 0.63 g)
- Sodium1,121 mgin the top quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal2.1 gprotein density, useful for comparing foods with different calorie levels
- Water7.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.4 g |
|---|---|
| Polyunsaturated fat C | 0.97 g |
Sugars and starch (7)
| Starch M | 67.1 g |
|---|---|
| Sucrose M | 1.5 g |
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 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 | 0.94 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 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 | 0.32 g |
| SFA 18:0 M | 0.04 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0.4 g |
| PUFA 18:3 M | 0.03 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 I | 1 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 5 µg |
| Retinol I | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units I | 0 IU |
| Cryptoxanthin, beta I | 1 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.24 mg |
| Tocopherol, delta M | 0.02 mg |
| Tocotrienol, alpha M | 0.12 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0.47 mg |
| Tocotrienol, delta M | 0 mg |
Other components (14)
| Water I | 7.2 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine I | 0 mg |
| Ash I | 4.6 g |
| Theobromine I | 0 mg |
| Energy I | 1,436 kJ |
| Vitamin A, IU C | 3 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid M | 134 µg |
| Folate, food ? | 42 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 |
|---|---|---|---|---|
| Cereal, rice squares | 357 | 7 g | 77.4 g | 2.2 g |
| Millet, puffed | 354 | 13 g | 80 g | 3.4 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, corn flakes, plain | 365 | 6.4 g | 79.5 g | 1.6 g |
| Cereal, other, plain | 370 | 9.4 g | 73.7 g | 3.9 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 343 kcal. 1 tbsp (7 g): about 24 kcal. 1 packet (29 g): about 99 kcal.
How much protein is in dried or dry cereals?
Dried or dry cereals contains 7.3 g of protein per 100 g (15% of the 50 g Daily Value), or 0.51 g in 1 tbsp (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 78.4 g of total carbohydrates per 100 g, including 4.2 g of fiber and 1.5 g of sugars.
How much fat is in dried or dry cereals?
Dried or dry cereals contains 2.1 g of fat per 100 g, of which 0.36 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 iron (215% DV), Thiamin (B1) (162% DV), Folate (B9) (68% DV), Niacin (B3) (56% DV) and Riboflavin (B2) (54% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry cereals?
100 g contains 1,121 mg of sodium, 49% 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, plain, dry has 343 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 171656. 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.