Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry
Whole food · Breakfast Cereals
Photo: Wikipedia
This is a shelf-stable, instant version of classic American grits, infused with a savory, salty American cheese flavor that dissolves into a creamy, porridge-like texture when prepared with hot water or milk. It offers a high-carbohydrate, low-fat profile, delivering a quick source of energy with a modest protein boost from the corn base. The dry mix is a convenient pantry staple for a fast, warm, and comforting meal.
Calorie split: 9% protein · 79% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting flavor and unparalleled convenience, transforming from a dry powder into a hot, savory bowl in minutes. Its mild, cheesy taste and smooth texture make it a versatile base that can be enjoyed plain or dressed up with toppings.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can lead to rapid blood sugar spikes, and the instant preparation often means higher sodium than traditional grits. To counteract this, pair it with a source of protein (like a poached egg or sausage) or healthy fat (like avocado or butter) to slow digestion, and consider using a half-portion mixed with plain oats or chia seeds for added fiber.
Key benefits
- Provides quick, energy-dense carbohydrates.
- Low in fat, with less than 5g per 100g dry.
- Source of dietary fiber from corn grits.
- Convenient, long shelf-life pantry item.
- Fortified with vitamins and minerals in many brands.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'instant' process for grits involves pre-cooking the corn grits and then dehydrating them, a technique developed in the mid-20th century to drastically reduce cooking time from 45+ minutes to under 5.
Full nutrition (USDA data · scales with serving)
| Water | 6.8 g |
| Energy | 360 kcal |
| Energy | 1504 kj |
| Protein | 8.8 g |
| Total lipid (fat) | 4.7 g |
| Ash | 5.6 g |
| Carbohydrate, by difference | 74.2 g |
| Fiber, total dietary | 4.3 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 418 mg |
| Iron, Fe | 30.4 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 76.0 mg |
| Potassium, K | 134 mg |
| Sodium, Na | 1518 mg |
| Zinc, Zn | 0.42 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.76 mg |
| Riboflavin | 0.69 mg |
| Niacin | 8.1 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 173 ug |
| Vitamin B-12 | 0.33 ug |
| Vitamin A, RAE | 1.0 ug |
| Vitamin A, IU | 11.0 iu |
| Vitamin E (alpha-tocopherol) | 0.11 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 | 1.1 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
How does the nutrition differ from plain instant grits?
The cheese flavor version typically has slightly more fat and sodium than plain grits, but the core macronutrient profile (high carb, low fat) is similar. The flavoring adds taste but minimal significant nutrients.
Can I use milk instead of water for preparation?
Yes, using milk (dairy or plant-based) instead of water will create a creamier, richer texture and add extra protein and fat, which can help balance the meal's glycemic impact.
Is this product gluten-free?
While corn is naturally gluten-free, cross-contamination is possible. Always check the packaging for a certified gluten-free label if you have celiac disease or severe sensitivity.
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 3.60 kcal/g · 10% calories from protein · 4.3 g fiber · 2.0 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: 11.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.