Cereals, QUAKER, Instant Grits, Ham 'n' Cheese flavor, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a quick-cooking, savory instant grits mix, blending the mild, earthy flavor of ground corn with a pronounced, salty ham and sharp cheddar cheese profile. The texture is soft and creamy when prepared, offering a comforting, porridge-like consistency. Nutritionally, it's a high-carbohydrate, energy-dense food with a modest protein boost from the added cheese flavoring.
Calorie split: 12% protein · 77% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting appeal and the satisfying, salty-savory combination of ham and cheese flavors. It's a beloved Southern U.S. staple that offers a hearty, warm meal with minimal preparation effort.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its very high sodium content and reliance on processed flavorings, which can contribute to blood pressure issues. It's also a high-glycemic food that can cause a rapid blood-sugar spike. To counteract this, pair it with a source of protein (like a hard-boiled egg) or healthy fat (like avocado) to slow digestion, and consider using only half the seasoning packet to reduce sodium.
Key benefits
- Excellent source of quick-release carbohydrates for immediate energy.
- Provides a convenient, shelf-stable meal solution in under 5 minutes.
- Offers a savory alternative to sweet breakfast cereals or oatmeal.
- Contains some dietary fiber from the corn base.
- Fortified with iron and B vitamins in many formulations.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Quaker Oats Company, famous for its oatmeal, also dominates a large portion of the instant grits market in the United States, despite grits being a corn-based product.
Full nutrition (USDA data · scales with serving)
| Water | 6.8 g |
| Energy | 355 kcal |
| Energy | 1487 kj |
| Protein | 10.7 g |
| Total lipid (fat) | 4.7 g |
| Ash | 6.7 g |
| Carbohydrate, by difference | 71.1 g |
| Fiber, total dietary | 4.2 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 409 mg |
| Iron, Fe | 38.2 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 95.0 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 1930 mg |
| Zinc, Zn | 0.58 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.80 mg |
| Riboflavin | 0.68 mg |
| Niacin | 8.3 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 178 ug |
| Vitamin B-12 | 0.42 ug |
| Vitamin A, RAE | 1.0 ug |
| Vitamin A, IU | 13.0 iu |
| Vitamin E (alpha-tocopherol) | 0.10 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| Fatty acids, total monounsaturated | 2.3 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| Fatty acids, total trans | 0.93 g |
| Cholesterol | 1.0 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
Are instant grits gluten-free?
While corn is naturally gluten-free, you must check the packaging for a certified gluten-free label, as cross-contamination can occur during processing.
How does the nutrition differ from regular stone-ground grits?
Instant grits are more processed, have a higher glycemic index, and often contain added sodium, sugar, and artificial flavorings compared to plain, stone-ground grits.
Can I use this mix for other recipes?
Yes, it can be used as a thickener for soups or stews, or as a base for savory polenta-style dishes, though the ham and cheese flavor will be prominent.
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 3.55 kcal/g · 12% calories from protein · 4.2 g fiber · 2.7 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: 9.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.