USDA Standard Reference · Breakfast Cereals
Cereals, QUAKER, corn grits, instant, plain, dry
According to USDA FoodData Central (FDC ID 171656, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 343
- Caloriesmoderate density
- 7.3g
- Proteingood source · 15% DV
- 78.4g
- Carbshigh · 29% DV
- 2.1g
- Fatlow · 3% DV
Cereals, QUAKER, corn grits, instant, plain, dry contains 343 calories per 100g according to USDA FoodData Central. It has 7.3g of protein, 2.1g of fat, and 78.4g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 43% of USDA whole foods
The verdict
Cereals, QUAKER, corn grits, instant, plain, dry carries 7.3g of protein per 100g, more than 43% of USDA whole foods.
- 7.3g
- protein per 100g
- Top 57%
- protein vs USDA whole foods
- 343
- calories per 100g
- 4.2g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Cereals, QUAKER, corn grits, instant, plain, dry contains 343 calories per 100g, according to the USDA FoodData Central database. It provides 7.3g of protein, 2.1g of fat, and 78.4g of carbohydrates per 100g. Dietary fiber: 4.2g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Cereals, QUAKER, corn grits, instant, plain, dry is catalogued there as FDC ID 171656, a usda standard reference entry, in the "Breakfast Cereals" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Cereals, QUAKER, corn grits, instant, plain, dry reads as low fat, high sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Breakfast Cereals group for context.
Nutritional Value at a Glance
Cereals, QUAKER, corn grits, instant, plain, dry is a carbohydrate-dense food that can serve as a quick energy source.
At 15% of the Daily Value for fiber, it contributes moderately to daily fiber intake.
Notable micronutrients include Iron, Fe (215% DV), and Calcium, Ca (29% DV).
Note: at 1121mg per 100g (49% of the 2,300mg daily limit), this food is relatively high in sodium. Those monitoring salt intake should factor this in.
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Where the calories mostly come from
Values per 100g
Macro Breakdown
343 kcal = 17% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Cereals, QUAKER, corn grits, instant, plain, dry compares to Breakfast Cereals
Per 100 g, against the average across all breakfast cereals foods in USDA FoodData Central.
41% Higher in protein than 41% of breakfast cereals on record.
Category averages computed live across the USDA Breakfast Cereals group. Compare against a specific food →
Where Cereals, QUAKER, corn grits, instant, plain, dry ranks on protein
Its 7.3g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Cereals, QUAKER, corn grits, instant, plain, dry vs every USDA reference food
USDA reference (whole) foods with a protein value
7 43rd percentile higher than 43% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Cereals, QUAKER, corn grits, instant, plain, dry sits among Breakfast Cereals
Plotted by protein and calorie percentile among the 195 Breakfast Cereals foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Cereals, QUAKER, corn grits, instant, plain, dry: 41st protein percentile, 22nd calorie percentile among Breakfast Cereals foods
Read the chart as text
- Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: Protein percentile 76, Calorie percentile 19
- Cereals ready-to-eat, FAMILIA: Protein percentile 64, Calorie percentile 73
- Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH: Protein percentile 38, Calorie percentile 96
- Cereals ready-to-eat, POST, GOLDEN CRISP: Protein percentile 29, Calorie percentile 64
- Cereals, oats, instant, fortified, plain, dry: Protein percentile 87, Calorie percentile 36
- Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: Protein percentile 95, Calorie percentile 40
- Cereals, whole wheat hot natural cereal, cooked with water, with salt: Protein percentile 9, Calorie percentile 9
- Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry: Protein percentile 81, Calorie percentile 27
- Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt: Protein percentile 13, Calorie percentile 8
- Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal: Protein percentile 79, Calorie percentile 24
- Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES: Protein percentile 24, Calorie percentile 86
- Cereals ready-to-eat, RALSTON Corn Biscuits: Protein percentile 30, Calorie percentile 56
- Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: Protein percentile 8, Calorie percentile 5
- Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches: Protein percentile 38, Calorie percentile 88
- Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain: Protein percentile 68, Calorie percentile 55
- Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry: Protein percentile 67, Calorie percentile 20
- Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: Protein percentile 61, Calorie percentile 43
- Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt: Protein percentile 3, Calorie percentile 2
- Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread: Protein percentile 96, Calorie percentile 34
- Cereals ready-to-eat, QUAKER, Oatmeal Squares: Protein percentile 82, Calorie percentile 59
- Cereals, QUAKER, hominy grits, white, regular, dry: Protein percentile 53, Calorie percentile 34
- Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry: Protein percentile 57, Calorie percentile 43
- Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: Protein percentile 15, Calorie percentile 98
- Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: Protein percentile 84, Calorie percentile 29
- Cereals, QUAKER, corn grits, instant, plain, dry: Protein percentile 41, Calorie percentile 22
Read the chart
Cereals, QUAKER, corn grits, instant, plain, dry ranks at the 41st percentile for protein and the 22nd percentile for calories among Breakfast Cereals foods (n=195).
- Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 76th protein percentile, 19th calorie percentile
- Cereals ready-to-eat, FAMILIA: 64th protein percentile, 73rd calorie percentile
- Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH: 38th protein percentile, 96th calorie percentile
- Cereals ready-to-eat, POST, GOLDEN CRISP: 29th protein percentile, 64th calorie percentile
- Cereals, oats, instant, fortified, plain, dry: 87th protein percentile, 36th calorie percentile
- Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 95th protein percentile, 40th calorie percentile
- Cereals, whole wheat hot natural cereal, cooked with water, with salt: 9th protein percentile, 9th calorie percentile
- Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry: 81st protein percentile, 27th calorie percentile
- Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt: 13th protein percentile, 8th calorie percentile
- Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal: 79th protein percentile, 24th calorie percentile
- Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES: 24th protein percentile, 86th calorie percentile
- Cereals ready-to-eat, RALSTON Corn Biscuits: 30th protein percentile, 56th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 78.4 G | 29% |
| Energy | 343 KCAL | |
| Fiber, total dietary | 4.2 G | 15% |
| Protein | 7.3 G | 15% |
| Total Sugars | 1.5 G | |
| Total lipid (fat) | 2.1 G | 3% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 4.5 G | |
| Caffeine | 0 MG | |
| Energy | 1436.0 kJ | |
| Fructose | 0.00 G | |
| Galactose | 0.00 G | |
| Glucose | 0.00 G | |
| Lactose | 0.00 G | |
| Maltose | 0.00 G | |
| Starch | 67.1 G | |
| Sucrose | 1.5 G | |
| Theobromine | 0 MG | |
| Water | 7.2 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Betaine | 1 MG | |
| Choline, total | 14 MG | |
| Folate, DFE | 270.0 UG | |
| Folate, food | 42.0 UG | |
| Folate, total | 176.0 UG | |
| Folic acid | 134.0 UG | |
| Niacin | 9 MG | |
| Pantothenic acid | 0 MG | |
| Riboflavin | 1 MG | |
| Thiamin | 2 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (Dihydrophylloquinone) | 0.0 UG | |
| Vitamin K (Menaquinone-4) | 0.0 UG | |
| Vitamin K (phylloquinone) | 0.0 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 378 MG | 29% |
| Iron, Fe | 39 MG | 215% |
| Potassium, K | 135 MG | 3% |
| Sodium, Na | 1121 MG | 49% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 1.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 1.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 28 MG | |
| Manganese, Mn | 0 MG | |
| Phosphorus, P | 72 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 17.1 UG | |
| Vitamin A, IU | 3 IU | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 0 MG | |
| Zinc, Zn | 0 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 0.36 G | 2% |
| Fatty acids, total monounsaturated | 0.40 G | |
| Fatty acids, total polyunsaturated | 0.97 G | |
| MUFA 14:1 | 0.00 G | |
| MUFA 16:1 | 0.00 G | |
| MUFA 17:1 | 0.00 G | |
| MUFA 18:1 | 0.40 G | |
| MUFA 20:1 | 0.00 G | |
| MUFA 22:1 | 0.00 G | |
| MUFA 24:1 c | 0.00 G | |
| PUFA 18:2 | 0.94 G | |
| PUFA 18:3 | 0.03 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:2 n-6 c,c | 0.00 G | |
| PUFA 20:3 | 0.00 G | |
| PUFA 20:4 | 0.00 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.00 G | |
| SFA 14:0 | 0.00 G | |
| SFA 15:0 | 0.00 G | |
| SFA 16:0 | 0.32 G | |
| SFA 17:0 | 0.00 G | |
| SFA 18:0 | 0.04 G | |
| SFA 20:0 | 0.00 G | |
| SFA 22:0 | 0.00 G | |
| SFA 24:0 | 0.00 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 5.0 UG | |
| MUFA 15:1 | 0.00 G | |
| Tocopherol, beta | 0 MG | |
| Tocopherol, delta | 0 MG | |
| Tocopherol, gamma | 0 MG | |
| Tocotrienol, alpha | 0 MG | |
| Tocotrienol, beta | 0 MG | |
| Tocotrienol, delta | 0 MG | |
| Tocotrienol, gamma | 0 MG |
Key takeaways
- Cereals, QUAKER, corn grits, instant, plain, dry delivers 7.3g of protein per 100g, more than 43% of USDA whole foods. See the protein ranking
- It carries 343 calories per 100g - about at or above the breakfast cereals average of 328. Compare breakfast cereals
- Its standout micronutrient is iron, fe, at 215% of the Daily Value per 100g.
- Based on its per-100g profile, it fits low fat, high sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Cereals, whole wheat hot natural cereal, dry
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice
Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry
Cereals ready-to-eat, UNCLE SAM CEREAL
→ Compare Cereals, QUAKER, corn grits, instant, plain, dry side-by-side with Cereals and Cereals
Similar Protein Content
Other foods in Breakfast Cereals closest to 7.3g protein per 100g, useful for protein-matched substitutions.
Cereals ready-to-eat, BARBARA'S PUFFINS, original
Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted
Cereals ready-to-eat, frosted oat cereal with marshmallows
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH
Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches
Frequently Asked Questions
How many calories are in Cereals, QUAKER, corn grits, instant, plain, dry? ▼
What are the macros in Cereals, QUAKER, corn grits, instant, plain, dry? ▼
How much sodium is in Cereals, QUAKER, corn grits, instant, plain, dry? ▼
Is Cereals, QUAKER, corn grits, instant, plain, dry high in fiber? ▼
Is Cereals, QUAKER, corn grits, instant, plain, dry keto-friendly? ▼
Is Cereals, QUAKER, corn grits, instant, plain, dry good for a diet? ▼
What vitamins and minerals are in Cereals, QUAKER, corn grits, instant, plain, dry? ▼
How does Cereals, QUAKER, corn grits, instant, plain, dry compare to other foods? ▼
What food group does Cereals, QUAKER, corn grits, instant, plain, dry belong to? ▼
More in This Category
Other foods in Breakfast Cereals
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 171656) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.