Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a shelf-stable, instant corn grits mix designed for a quick, savory breakfast. It delivers a creamy, porridge-like texture with a pronounced, salty cheddar cheese flavor from added seasonings. Nutritionally, it's a high-carb, moderate-calorie food with a modest protein boost from the cheese flavoring.
Calorie split: 10% protein · 77% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nostalgic appeal and the satisfying, umami-rich cheese flavor that requires zero cooking skill. It's a versatile base that can be topped with eggs, bacon, or hot sauce for a complete, hearty meal.
⚠️ Watch-outs & how to enjoy it better
The primary downsides are its high sodium content and the presence of processed cheese powders and additives. To counteract this, pair it with fresh vegetables like spinach or tomatoes, add a source of healthy fat like avocado, and be mindful of portion size. Those monitoring blood sugar should combine it with protein or fat to slow absorption.
Key benefits
- Quick energy source from complex carbohydrates
- Fortified with vitamins and minerals like iron and B vitamins
- Provides a small amount of dietary fiber
- Convenient, long shelf-life pantry staple
- Offers a savory, protein-enhanced alternative to plain grits
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
While grits are a staple of the American South, their origins trace back to hominy corn, a process of nixtamalization used by Indigenous peoples of the Americas for thousands of years to make corn more nutritious.
Full nutrition (USDA data · scales with serving)
| Water | 6.7 g |
| Energy | 363 kcal |
| Energy | 1519 kj |
| Protein | 9.0 g |
| Total lipid (fat) | 5.5 g |
| Ash | 5.9 g |
| Carbohydrate, by difference | 73.0 g |
| Fiber, total dietary | 4.2 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 418 mg |
| Iron, Fe | 30.4 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 80.0 mg |
| Potassium, K | 132 mg |
| Sodium, Na | 1644 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.14 mg |
| Selenium, Se | 16.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.74 mg |
| Riboflavin | 0.67 mg |
| Niacin | 7.9 mg |
| Pantothenic acid | 0.28 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 168 ug |
| Folic acid | 154 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 276 ug |
| Choline, total | 14.5 mg |
| Vitamin B-12 | 0.50 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 16.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.05 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 0.73 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.98 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereals.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
How does the nutrition differ from plain instant grits?
This cheddar cheese flavor has significantly more fat, sodium, and protein, and fewer carbohydrates per 100g compared to plain instant grits, due to the added cheese seasonings and powders.
Is this product gluten-free?
While corn is naturally gluten-free, you must check the specific product label for a 'gluten-free' certification, as cross-contamination or added ingredients can be a concern for those with celiac disease.
Can I use this as a thickener for soups or sauces?
Yes, its fine, instant texture makes it an effective, flavor-boosting thickener for chowders, stews, or cheese sauces, adding both body and a cheesy note.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.63 kcal/g · 10% calories from protein · 4.2 g fiber · 2.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 12.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.