Cereals (quaker, corn grits, instant, plain, dry) nutrition facts

100 grams of cereals, quaker, corn grits, instant, plain, dry contain 343 calories, 7.3 g of protein, 78 g of carbohydrates and 2.1 g of fat. It is an excellent source of iron (216% DV), thiamin (B1) (163% DV), folate (68% DV) and niacin (B3) (56% DV). Most of its calories (87%) come from carbs. It is high in sodium, with 1120 mg per 100 g.

Nutrition Facts
Calories343
% Daily Value*
Total fat 2.14 g3%
Saturated fat 0.36 g2%
Cholesterol 0 mg0%
Sodium 1120 mg49%
Total carbohydrate 78.4 g29%
Dietary fiber 4.2 g15%
Total sugars 1.51 g
Protein 7.31 g15%
Vitamin D 0 µg0%
Calcium 378 mg29%
Iron 38.8 mg216%
Potassium 135 mg3%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 8%Carbs 87%Fat 5%
343calories
7.31 gprotein
78.4 gcarbs
2.14 gfat

Values shown for 100 g.

Rich in

  • Iron216%
  • Thiamin (B1)163%
  • Folate68%
  • Niacin (B3)56%
  • Riboflavin (B2)54%
  • Selenium31%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin E0.05 mg0%
Vitamin K0 µg0%
Thiamin (B1)1.95 mg163%
Riboflavin (B2)0.7 mg54%
Niacin (B3)9 mg56%
Pantothenic acid (B5)0.24 mg5%
Vitamin B60.14 mg8%
Folate270 µg68%
Vitamin B120 µg0%
Choline14.4 mg3%

Minerals

NutrientAmount% DV
Calcium378 mg29%
Iron38.8 mg216%
Potassium135 mg3%
Magnesium28 mg7%
Phosphorus72 mg6%
Zinc0.41 mg4%
Copper0.03 mg3%
Manganese0.21 mg9%
Selenium17.1 µg31%

Fats

NutrientAmount% DV
Saturated fat0.36 g2%
Monounsaturated fat0.4 g-
Polyunsaturated fat0.97 g-

Other

NutrientAmount% DV
Water7.2 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other breakfast cereals

Per 100 gCereals (quaker, corn grits, instant, plain, dry)Category averageDifference
Calories343328+5%
Protein7.31 g8.2 g-11%
Total carbohydrate78.4 g67.8 g+16%
Total fat2.14 g4.04 g-47%
Dietary fiber4.2 g6.3 g-33%
Total sugars1.51 g17.5 g-91%
Sodium1120 mg354 mg+216%

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Source: USDA FoodData Central, SR Legacy, FDC ID 171656. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.