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[N]extrient

Cereals Quaker Corn Grits Instant Plain Dry

SR Legacy·Comprehensive Reference Data

Cereals, QUAKER, corn grits, instant, plain, dry

Breakfast Cereals

A 100g serving covers 215% of the daily recommended Iron, making Cereals Quaker Corn Grits Instant Plain Dry one of the more concentrated dietary sources of this nutrient. Cereals Quaker Corn Grits Instant Plain Dry is primarily a carbohydrate source, delivering 78.4g of carbs with minimal fat at 2.1g per 100g. Cereals Quaker Corn Grits Instant Plain Dry packs 343 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 1121mg per 100g (49% DV), relevant for anyone on a low-sodium or DASH diet. Fiber content sits at 4.2g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Cereals Quaker Corn Grits Instant Plain Dry delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.

Calories343KCAL
Protein7.3G
Fat2.1G
Carbs78.4G
Fiber4.2G

Calorie Distribution

362kcal
  • Protein8%7.3 g
  • Fat5%2.1 g
  • Carbs87%78.4 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water7.2G
Energy343KCAL
Protein7.3G
Total lipid (fat)2.1G
Carbohydrate, by difference78.4G
Fiber, total dietary4.2G
Total Sugars1.5G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin1.9MG
Riboflavin0.70MG
Niacin9.0MG
Vitamin B-60.14MG
Folate, total176UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.05MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0UG
Calcium, Ca378MG
Iron, Fe38.8MG
Magnesium, Mg28.0MG
Phosphorus, P72.0MG
Potassium, K135MG
Sodium, Na1121MG
Zinc, Zn0.41MG
Copper, Cu0.03MG
Manganese, Mn0.20MG
Selenium, Se17.1UG
Energy1436kJ
Ash4.5G
Sucrose1.5G
Glucose0G
Fructose0G
Lactose0G
Maltose0G
Galactose0G
Starch67.1G
Pantothenic acid0.24MG
Folic acid134UG
Folate, food42.0UG
Folate, DFE270UG
Choline, total14.4MG
Betaine1.1MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta1.0UG
Carotene, alpha0UG
Cryptoxanthin, beta1.0UG
Vitamin A, IU3.0IU
Lycopene0UG
Lutein + zeaxanthin5.0UG
Vitamin E, added0MG
Tocopherol, beta0MG
Tocopherol, gamma0.24MG
Tocopherol, delta0.02MG
Tocotrienol, alpha0.12MG
Tocotrienol, beta0MG
Tocotrienol, gamma0.47MG
Tocotrienol, delta0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)0UG
Vitamin K (Menaquinone-4)0UG
Fatty acids, total saturated0.36G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 15:00G
SFA 16:00.32G
SFA 17:00G
SFA 18:00.04G
SFA 20:00G
SFA 22:00G
SFA 24:00G
Fatty acids, total monounsaturated0.40G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10G
MUFA 17:10G
MUFA 18:10.40G
MUFA 20:10G
MUFA 22:10G
MUFA 24:1 c0G
Fatty acids, total polyunsaturated0.97G
PUFA 18:20.94G
PUFA 18:30.03G
PUFA 18:40G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
tbsp (7g)240.5g0.1g5.5g
packet (29g)992.1g0.6g22.7g

Scaled from Cereals Quaker Corn Grits Instant Plain Dry's per-100g values using USDA portion data.

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Nutrient Highlights

  • Cereals Quaker Corn Grits Instant Plain Dry is a excellent source of Iron (215% DV) — see top foods ranked by Iron
  • Cereals Quaker Corn Grits Instant Plain Dry is a excellent source of Sodium (49% DV) — see top foods ranked by Sodium
  • Cereals Quaker Corn Grits Instant Plain Dry is a excellent source of Calcium (29% DV) — see top foods ranked by Calcium
  • Cereals Quaker Corn Grits Instant Plain Dry is a good source of Protein (15% DV) — see top foods ranked by Protein
  • Cereals Quaker Corn Grits Instant Plain Dry is a good source of Fiber (15% DV) — see top foods ranked by Fiber

Dietary Considerations

  • At 1121mg of sodium per 100g, Cereals Quaker Corn Grits Instant Plain Dry should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Cereals Quaker Corn Grits Instant Plain Dry provides 38.8mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Cereals Quaker Corn Grits Instant Plain Dry is a meaningful source of folate at 176mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top <1% (#1 of 8,262)
  • Calcium: top 4% (#330 of 8,262)
  • Sodium: top 4% (#330 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories343
% Daily Value*
Total Fat 2.1G3%
Cholesterol 0MG0%
Sodium 1121MG49%
Total Carbohydrate 78.4G29%
Dietary Fiber 4.2G15%
Total Sugars 1.5G
Protein 7.3G15%
Vitamin D 0UG0%
Calcium 378MG29%
Iron 38.8MG215%
Potassium 135MG3%

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

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 171656.

View on USDA FoodData Central →