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Calories in Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Generic food Cooked Breakfast Cereals

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contains 74 kcal per 100 g. A typical serving of 1 cup (219 g) provides about 162 kcal.

Roughly 86% of its calories come from carbohydrates, with 8% from protein and 6% from fat (estimated with general energy factors).

That is less energy than the typical item in breakfast cereals on FoodFactly, where the median is 371 kcal per 100 g across 195 foods.

100 g provides 37% of the Daily Value for iron, 12% of the Daily Value for Thiamin (B1) and 10% of the Daily Value for Niacin (B3).

These values are for the cooked 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.

74kcal per 100 g
1.6 gprotein
16 gcarbohydrates
0.49 gfat
162kcal in 1 cup (219 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 74 kcal
Total fat M 0.49 g 0.6%
Saturated fat C 0.076 g 0.4%
Sodium C 227 mg 10%
Total carbohydrates C 16 g 6%
Dietary fiber M 1.1 g 4%
Total sugars M 0.1 g
Protein M 1.6 g 3%
Vitamin C M 0 mg0%
Vitamin E M 0.01 mg0.1%
Vitamin K M 0 µg0%
Thiamin (B1) M 0.14 mg12%
Riboflavin (B2) M 0.14 mg10%
Niacin (B3) M 1.7 mg10%
Pantothenic acid (B5) M 0.052 mg1%
Vitamin B6 C 0.028 mg2%
Folate (B9) C 37 µg9%
Choline ? 2.6 mg0.5%
Calcium M 64 mg5%
Iron M 6.7 mg37%
Magnesium C 6 mg1%
Phosphorus C 14 mg1%
Potassium C 27 mg0.6%
Zinc C 0.09 mg0.8%
Copper M 0 mg0%
Manganese M 0.049 mg2%

% 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: 86%Fat: 6%74kcal / 100 g
  • Protein 8%
  • Carbohydrates 86%
  • Fat 6%

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

Iron37%Thiamin (B1)12%Niacin (B3)10%Riboflavin (B2)10%Folate (B9)9%Calcium5%Manganese2%Vitamin B62%Magnesium1%Phosphorus1%

Nutritional insights

  • Protein1.6 gin the lowest quarter of breakfast cereals (median 8.5 g)
  • Fiber1.1 gin the lowest quarter of breakfast cereals (median 5 g)
  • Sugars0.1 gin the lowest quarter of breakfast cereals (median 18.4 g)
  • Fat0.49 gin the lowest quarter of breakfast cereals (median 3.7 g)
  • Saturated fat0.076 gin the lowest quarter of breakfast cereals (median 0.63 g)
  • Sodium227 mgbelow the median for breakfast cereals (median 344 mg)
  • Protein per 100 kcal2.1 gprotein density, useful for comparing foods with different calorie levels
  • Water81.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C0.081 g
Polyunsaturated fat C0.19 g
Sugars and starch (7)
Starch M15.4 g
Sucrose M0.1 g
Glucose M0 g
Fructose M0 g
Lactose M0 g
Maltose M0 g
Galactose M0 g
Amino acids (18)
Tryptophan M0.011 g
Threonine M0.052 g
Isoleucine M0.058 g
Leucine M0.23 g
Lysine M0.031 g
Methionine M0.029 g
Cystine M0.034 g
Phenylalanine M0.087 g
Tyrosine M0.054 g
Valine M0.077 g
Arginine M0.06 g
Histidine M0.048 g
Alanine M0.13 g
Aspartic acid M0.097 g
Glutamic acid M0.34 g
Glycine M0.052 g
Proline M0.18 g
Serine M0.07 g
Individual fatty acids (28)
EPA (omega-3, 20:5 n-3) M0 g
DHA (omega-3, 22:6 n-3) M0 g
Linoleic acid (omega-6, 18:2) M0.19 g
SFA 8:0 M0 g
SFA 10:0 M0 g
SFA 12:0 M0 g
SFA 14:0 M0 g
SFA 16:0 M0.067 g
SFA 18:0 M0.009 g
SFA 20:0 M0 g
MUFA 18:1 M0.081 g
PUFA 18:3 M0 g
PUFA 20:4 M0 g
SFA 22:0 M0 g
MUFA 14:1 M0 g
MUFA 16:1 M0 g
PUFA 18:4 M0 g
MUFA 20:1 M0 g
MUFA 22:1 M0 g
PUFA 22:5 n-3 (DPA) M0 g
SFA 15:0 M0 g
SFA 17:0 M0 g
SFA 24:0 M0 g
MUFA 24:1 c M0 g
PUFA 20:2 n-6 c,c M0 g
MUFA 17:1 M0 g
PUFA 20:3 M0 g
MUFA 15:1 M0 g
Carotenoids (7)
Tocopherol, beta M0 mg
Tocopherol, gamma M0.05 mg
Tocopherol, delta M0.01 mg
Tocotrienol, alpha M0.02 mg
Tocotrienol, beta M0 mg
Tocotrienol, gamma M0.11 mg
Tocotrienol, delta M0 mg
Other components (8)
Water M81.2 g
Ash M0.76 g
Energy C309 kJ
Vitamin K (Menaquinone-4) M0 µg
Vitamin K (Dihydrophylloquinone) M0 µg
Folic acid M15 µg
Folate, food ?11 µg
Betaine M0.2 mg

Other forms of Cereals

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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

FoodCaloriesProteinCarbsFat
Cereal, cooked, NFS Cooked 64 2.2 g 11.4 g 1.1 g
Masa harina, cooked Cooked 97 2.3 g 20.5 g 0.99 g
Wheat cereal, chocolate flavored, cooked Cooked 49 1.8 g 11 g 0.47 g
Whole wheat cereal, cooked Cooked 47 1.6 g 10.4 g 0.28 g
Hominy, cooked Cooked 88 1.5 g 13.8 g 2.9 g
Oat bran cereal, cooked Cooked 46 3.2 g 12.3 g 1.3 g
Grits, instant, made with water, no added fat 65 1.4 g 14.8 g 0.4 g
Cream of rice 69 1.2 g 15.3 g 0.09 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 173897. 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.

Frequently asked questions

How many calories are in cooked cereals?

100 g of cooked cereals has 74 kcal. 1 cup (219 g): about 162 kcal.

How much protein is in cooked cereals?

Cooked cereals contains 1.6 g of protein per 100 g (3% of the 50 g Daily Value), or 3.5 g in 1 cup (219 g). About 8% of its calories come from protein. Compared with other breakfast cereals, that is in the lowest quarter (median 8.5 g).

How many carbs are in cooked cereals?

Cooked cereals has 16 g of total carbohydrates per 100 g, including 1.1 g of fiber and 0.1 g of sugars.

How much fat is in cooked cereals?

Cooked cereals contains 0.49 g of fat per 100 g, of which 0.076 g is saturated (0.4% of the Daily Value).

What vitamins and minerals does cooked cereals contain?

Per 100 g, the most notable amounts relative to the Daily Value are iron (37% DV), Thiamin (B1) (12% DV), Niacin (B3) (10% DV) and Riboflavin (B2) (10% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked cereals?

100 g contains 227 mg of sodium, 10% of the 2,300 mg Daily Value.

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

No. Per 100 g, cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt has 74 kcal, while cereals, corn grits, white, regular and quick, enriched, dry has 370 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.