Quaker, Instant Grits, Ham 'n' Cheese flavor, dry has 355 kcal per 100 g dry. Grits are coarsely ground corn that absorbs 4–5× its weight in water, so a 40 g dry portion makes about 200 g cooked at ~70 kcal. At 1930 mg sodium per 100 g dry, the seasoning packet is the main sodium contributor. Weigh the dry portion before cooking for accuracy.
How should I track Cereals, Quaker, Instant Grits, Ham 'n' Cheese flavor, dry?
Cereals, Quaker, Instant Grits, Ham 'n' Cheese flavor, dry is high in iron. The key to tracking Cereals, Quaker, Instant Grits, Ham 'n' Cheese flavor, dry is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.